Chest and Triceps

by jmchow

Settings

lbskgs

Summary

December 14th, 2018
1 h
44 sets, 515 reps
31485 lbs

1. Front Raises

Set 1: 10 x 10 lbs

Total: 100 lbs

2. Rear Delt Fly

Set 1: 10 x 10 lbs

Total: 100 lbs

3. Onearm Rear Delt Cable Pull

Set 1: 20 x 5 lbs

Total: 100 lbs

4. Bench Press

Set 1: 10 x 45 lbs
Set 2: 15 x 135 lbs
Set 3: 5 x 165 lbs
Set 4: 3 x 185 lbs
Set 5: 5 x 195 lbs
Set 6: 3 x 205 lbs
Set 7: 3 x 215 lbs
Set 8: 1 x 225 lbs

Total: 6315 lbs

5. Tempo Bench

Set 1: 4 x 175 lbs
Set 2: 4 x 175 lbs
Set 3: 4 x 175 lbs
Set 4: 4 x 175 lbs

Total: 2800 lbs

6. Incline Bench Press

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

Total: 5400 lbs

7. Dumbbell Flies

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

Total: 1175 lbs

8. Incline Triceps Extensions with Dumbbell

Set 1: 15 x 10 lbs
Set 2: 20 x 20 lbs
Set 3: 15 x 25 lbs

Total: 925 lbs

9. Incline Dumbbell Bench Press

Set 1: 10 x 65 lbs

Total: 650 lbs

10. Rope Tricep Pushdowns

Set 1: 20 x 25 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs
Set 4: 15 x 30 lbs
Set 5: 10 x 30 lbs
Set 6: 20 x 15 lbs

Total: 2450 lbs

11. Tricep Extensions (Rope)

Set 1: 15 x 20 lbs
Set 2: 12 x 25 lbs
Set 3: 15 x 30 lbs
Set 4: 12 x 35 lbs

Total: 1470 lbs

12. Pullups

Set 1: 12 x 155 lbs
Set 2: 15 x 155 lbs
Set 3: 15 x 155 lbs
Set 4: 8 x 155 lbs

Total: 7750 lbs

13. Over Under Reverse Tricep Pushdown

Set 1: 15 x 30 lbs
Set 2: 15 x 35 lbs
Set 3: 15 x 42.5 lbs
Set 4: 15 x 42.5 lbs

Total: 2250 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined