Phase 3 chest legs & back

nach jeffengel

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Zusammenfassung

  • event_availableNovember 25th, 2018
  • schedule1 h
  • equalizer57 sets,  952 reps
  • fitness_center121210 lbs

1. Bench press

  • Set 1: 10 x 175 lbs
  • Set 2: 10 x 175 lbs
  • Set 3: 10 x 175 lbs

Total: 5250 lbs

2. Pull-ups

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs
  • Set 3: 10 x 185 lbs

Total: 5550 lbs

3. Leg press

  • Set 1: 10 x 315 lbs
  • Set 2: 10 x 315 lbs
  • Set 3: 10 x 315 lbs

Total: 9450 lbs

4. Incline Bench Press

  • Set 1: 10 x 125 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 12 x 125 lbs

Total: 4000 lbs

5. Back rows

  • Set 1: 10 x 160 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 10 x 160 lbs

Total: 4800 lbs

6. Romanian Dead Lift

  • Set 1: 10 x 155 lbs
  • Set 2: 10 x 155 lbs
  • Set 3: 10 x 155 lbs

Total: 4650 lbs

7. Chest fly

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs

Total: 3000 lbs

8. Back flys

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs

Total: 3000 lbs

9. Leg extensions

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 lbs

10. Decline Barbell Bench Press

  • Set 1: 10 x 155 lbs
  • Set 2: 10 x 155 lbs
  • Set 3: 10 x 155 lbs

Total: 4650 lbs

11. Elbow out lawnmower

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs

Total: 3300 lbs

12. Calf raise

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs

Total: 3300 lbs

13. Push-ups

  • Set 1: 40 x 130 lbs
  • Set 2: 20 x 150 lbs
  • Set 3: 20 x 150 lbs
  • Set 4: 20 x 150 lbs

Total: 14200 lbs

14. Chin Ups

  • Set 1: 10 x 182 lbs
  • Set 2: 10 x 182 lbs
  • Set 3: 10 x 182 lbs

Total: 5460 lbs

15. Squats

  • Set 1: 20 x 170 lbs
  • Set 2: 20 x 170 lbs
  • Set 3: 20 x 150 lbs

Total: 9800 lbs

16. Abs

  • Set 1: 25 x 75 lbs
  • Set 2: 25 x 75 lbs
  • Set 3: 25 x 75 lbs
  • Set 4: 25 x 75 lbs
  • Set 5: 25 x 75 lbs
  • Set 6: 25 x 75 lbs
  • Set 7: 25 x 75 lbs
  • Set 8: 25 x 75 lbs
  • Set 9: 25 x 75 lbs
  • Set 10: 25 x 75 lbs

Total: 18750 lbs

17. Stair climb

  • Set 1: 150 x 120 lbs

Total: 18000 lbs