SOULCON - Monday

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

July 24th, 2017
1 h
55 sets, 1011 reps
78990 lbs

1. Bench press

Set 1: 12 x 45 lbs
Set 2: 12 x 155 lbs
Set 3: 12 x 155 lbs
Set 4: 12 x 145 lbs
Set 5: 12 x 145 lbs

Total: 7740 lbs

2. Shoulder press

Set 1: 25 x 20 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs
Set 5: 12 x 45 lbs

Total: 2840 lbs

3. Incline Bench Press

Set 1: 12 x 105 lbs
Set 2: 12 x 105 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4920 lbs

4. Shoulder front raise

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1440 lbs

5. Decline Barbell Bench Press

Set 1: 12 x 115 lbs
Set 2: 12 x 115 lbs
Set 3: 12 x 115 lbs
Set 4: 12 x 115 lbs

Total: 5520 lbs

6. Lateral raise

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1440 lbs

7. Chest fly

Set 1: 12 x 70 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 12 x 60 lbs

Total: 3000 lbs

8. Shoulder flys

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 45 lbs

Total: 2340 lbs

9. Push-ups

Set 1: 50 x 120 lbs
Set 2: 25 x 120 lbs
Set 3: 25 x 120 lbs
Set 4: 25 x 120 lbs
Set 5: 25 x 120 lbs

Total: 18000 lbs

10. Planks

Set 1: 30 x 75 lbs
Set 2: 30 x 75 lbs
Set 3: 30 x 75 lbs
Set 4: 30 x 75 lbs
Set 5: 30 x 75 lbs
Set 6: 30 x 75 lbs

Total: 13500 lbs

11. Hollow hold

Set 1: 30 x 75 lbs
Set 2: 30 x 75 lbs

Total: 4500 lbs

12. 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 25 lbs
Set 8: 25 x 75 lbs

Total: 13750 lbs

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