3-Day Muscle (chest shoulders TRIS)

nach jeffjsays

Einstellungen

lbskgs

Zusammenfassung

July 5th, 2019
51 minutes
24 sets, 246 reps
16080 lbs

1. Barbell Shoulder Press

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2100 lbs

2. Lateral Dumbbell Raises

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

3. Rear delt raise cable

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs

Total: 480 lbs

4. Incline Bench Press DB

Set 1: 12 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 12 x 55 lbs

Total: 1980 lbs

5. Barbell bench press

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 6 x 135 lbs

Total: 3510 lbs

6. Machine chest fly

Set 1: 12 x 150 lbs
Set 2: 12 x 150 lbs
Set 3: 12 x 150 lbs

Total: 5400 lbs

7. Dips

Set 1: 8 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

8. Tricep overhead ext

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

Total: 2160 lbs

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