Chest and Triceps

by jmchow

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Summary

  • event_availableMarch 19th, 2019
  • schedule2 h
  • equalizer66 sets,  1251 reps
  • fitness_center44260 lbs

1. Incline Smith Machine Bench Press

  • Set 1: 25 x 90 lbs
  • Set 2: 25 x 90 lbs
  • Set 3: 25 x 90 lbs
  • Set 4: 25 x 90 lbs

Total: 9000 lbs

2. Alternating Incline Dumbbell Bench Press

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs

Total: 2400 lbs

3. Incline Dumbbell Hammer Press

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs

Total: 1200 lbs

4. Incline Dumbbell Flies

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 16 x 20 lbs

Total: 1220 lbs

5. Face Pulls

  • Set 1: 25 x 20 lbs
  • Set 2: 25 x 20 lbs
  • Set 3: 25 x 20 lbs
  • Set 4: 25 x 20 lbs

Total: 2000 lbs

6. Dumbbell Bench Press

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs

Total: 3500 lbs

7. Dumbbell Hammer Press

  • Set 1: 15 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 20 x 25 lbs

Total: 1875 lbs

8. Dumbbell Flies

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 20 x 25 lbs

Total: 1750 lbs

9. 3-Stage Cable Flies

  • Set 1: 45 x 11 lbs
  • Set 2: 45 x 11 lbs
  • Set 3: 45 x 15 lbs
  • Set 4: 45 x 15 lbs

Total: 2340 lbs

10. Plate Squeeze Together

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 20 x 20 lbs

Total: 1600 lbs

11. Lateral Raises

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 20 x 20 lbs

Total: 1600 lbs

12. Face Pulls

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 20 x 20 lbs

Total: 1600 lbs

13. Incline Bench Press

  • Set 1: 12 x 45 lbs
  • Set 2: 14 x 95 lbs
  • Set 3: 5 x 115 lbs
  • Set 4: 10 x 135 lbs
  • Set 5: 10 x 135 lbs
  • Set 6: 10 x 135 lbs

Total: 6495 lbs

14. Incline Smith Machine Bench Press

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 90 lbs

Total: 5400 lbs

15. One Arm Triceps Extension with Dumbbell

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs

Total: 1080 lbs

16. Double Dumbbell Skullcrushers

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs

Total: 1200 lbs