Workout ADV Schedule Day 1

by jeffjsays

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lbskgs

Summary

October 27th, 2022
1 h
26 sets, 301 reps
23210 lbs

1. Bench Press Machine

Set 1: 12 x 135 lbs
Set 2: 12 x 135 lbs
Set 3: 12 x 135 lbs
Set 4: 12 x 135 lbs

Total: 6480 lbs

2. Incline Bench Press DB

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 40 lbs

Total: 1440 lbs

3. Cable chest fly

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

Total: 3600 lbs

4. Standing Cable row

Set 1: 10 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs
Set 4: 12 x 140 lbs

Total: 6440 lbs

5. Lat pulldown

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

Total: 3300 lbs

6. DB one arm side row

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs

Total: 1350 lbs

7. Swiss ball crunch

Set 1: 15 x 8 lbs
Set 2: 12 x 8 lbs
Set 3: 12 x 8 lbs

Total: 312 lbs

8. Russian twist

Set 1: 12 x 8 lbs
Set 2: 12 x 8 lbs
Set 3: 12 x 8 lbs

Total: 288 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined