Chest and Triceps

by jmchow

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Summary

  • event_availableJanuary 9th, 2019
  • schedule2 h
  • equalizer38 sets,  398 reps
  • fitness_center26195 lbs

1. Double Dumbbell Front Raise

  • Set 1: 15 x 10 lbs

Total: 150 lbs

2. Lateral Raises

  • Set 1: 15 x 10 lbs

Total: 150 lbs

3. Rear Delt Fly

  • Set 1: 15 x 10 lbs

Total: 150 lbs

4. Dumbbell Flies

  • Set 1: 25 x 20 lbs

Total: 500 lbs

5. Bench Press

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 15 x 135 lbs
  • Set 4: 10 x 165 lbs
  • Set 5: 5 x 185 lbs
  • Set 6: 3 x 195 lbs
  • Set 7: 5 x 205 lbs
  • Set 8: 3 x 210 lbs
  • Set 9: 3 x 215 lbs
  • Set 10: 3 x 220 lbs
  • Set 11: 3 x 220 lbs
  • Set 12: 3 x 220 lbs

Total: 10865 lbs

6. Dumbbell Bench Press

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 10 x 85 lbs
  • Set 4: 10 x 90 lbs

Total: 3150 lbs

7. Incline Bench Press

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 155 lbs
  • Set 3: 9 x 155 lbs
  • Set 4: 7 x 155 lbs
  • Set 5: 5 x 135 lbs

Total: 6055 lbs

8. Incline Dumbbell Flies

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 10 x 15 lbs
  • Set 6: 10 x 15 lbs
  • Set 7: 10 x 15 lbs

Total: 2130 lbs

9. Dumbbell Tricep Extensions

  • Set 1: 15 x 55 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs

Total: 2625 lbs

10. Kickbacks

  • Set 1: 18 x 7.5 lbs
  • Set 2: 18 x 7.5 lbs
  • Set 3: 15 x 10 lbs

Total: 420 lbs