3-Day Muscle (chest shoulders TRIS)

by jeffjsays

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Summary

  • event_availableJuly 22nd, 2019
  • schedule45 minutes
  • equalizer24 sets,  239 reps
  • fitness_center15760 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: 9 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 9 x 20 lbs

Total: 520 lbs

4. Incline Bench Press DB

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 55 lbs

Total: 1650 lbs

5. Barbell bench press

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 4 x 135 lbs

Total: 3240 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: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 7 x 0 lbs

Total: 0 lbs

8. Tricep overhead ext

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

Total: 2400 lbs