PN Chest&Biceps - 3 day Split

by jmaher17

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Summary

  • event_availableJanuary 2nd, 2019
  • schedule384 h
  • equalizer22 sets,  206 reps
  • fitness_center13910 lbs

1. Pn incline bench

  • Set 1: 8 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 100 lbs

Total: 3660 lbs

2. Pn flat bench

  • Set 1: 6 x 110 lbs
  • Set 2: 7 x 110 lbs
  • Set 3: 6 x 110 lbs

Total: 2090 lbs

3. Peck fly

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1360 lbs

4. Dumbell Curls

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 9 x 30 lbs

Total: 920 lbs

5. One arm cable curl

  • Set 1: 10 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1280 lbs

6. Hammer curl

  • Set 1: 10 x 25 lbs
  • Set 2: 9 x 25 lbs
  • Set 3: 9 x 25 lbs

Total: 700 lbs

7. Chest press

  • Set 1: 10 x 130 lbs
  • Set 2: 10 x 130 lbs
  • Set 3: 10 x 130 lbs

Total: 3900 lbs