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#DDD/FAI CHEST & Tris - BENCH

by kikilicious

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Summary

  • event_availableOctober 18th, 2019
  • schedule40 minutes
  • equalizer27 sets,  316 reps
  • fitness_center12925 lbs

1. Warm Up - Cardio

  • Set 1: 25 x 25 lbs

Total: 625 lbs

2. Bench Press flat

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: 12 x 65 lbs
  • Set 5: 12 x 65 lbs
  • Set 6: 12 x 65 lbs

Total: 4200 lbs

3. Close Grip Bench (Tricep)

  • Set 1: 6 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 65 lbs
  • Set 4: 8 x 65 lbs
  • Set 5: 8 x 65 lbs
  • Set 6: 8 x 65 lbs

Total: 2710 lbs

4. Seated Tricep Kickback - Dumbbell

  • Set 1: 12 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 15 x 10 lbs
  • Set 4: 15 x 10 lbs

Total: 540 lbs

5. Bench Press - Incline

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: 12 x 65 lbs
  • Set 5: 12 x 65 lbs
  • Set 6: 12 x 65 lbs

Total: 4440 lbs

6. Overhead Tricep Extension - CABLE

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

Total: 410 lbs