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Summary

  • January 26th, 2016
  • 1 h
  • 39 sets, 306 reps

1. Barbell bent-over row

  • Set 1:   8 x 
  • Set 2:   8 x 
  • Set 3:   9 x 

    Total: 

    2. Iso lateral front lat

    • Set 1:   8 x 
    • Set 2:   8 x 
    • Set 3:   6 x 

      Total: 

      3. Bench press

      More about this exercise

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

        Total: 

        4. Incline bench press

        More about this exercise

        • Set 1:   8 x 
        • Set 2:   8 x 
        • Set 3:   8 x 

          Total: 

          5. Dips

          More about this exercise

          • Set 1:   8 x 
          • Set 2:   8 x 
          • Set 3:   8 x 

            Total: 

            6. Standing press

            • Set 1:   9 x 
            • Set 2:   9 x 
            • Set 3:   9 x 

              Total: 

              7. Seated dumbell shoulder press

              • Set 1:   8 x 
              • Set 2:   8 x 
              • Set 3:   8 x 

                Total: 

                8. Seated cable row

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

                  Total: 

                  9. Incline dumbbell curls

                  • Set 1:   10 x 
                  • Set 2:   8 x 
                  • Set 3:   6 x 

                    Total: 

                    10. Dumbbell shrugs

                    • Set 1:   8 x 
                    • Set 2:   8 x 
                    • Set 3:   8 x 

                      Total: 

                      11. Tricep pushdowns

                      • Set 1:   9 x 
                      • Set 2:   8 x 
                      • Set 3:   8 x 

                        Total: 

                        12. Chest flyes machine

                        • Set 1:   8 x 
                        • Set 2:   8 x 
                        • Set 3:   8 x 

                          Total: 

                          13. Cable rope curls

                          • Set 1:   8 x 
                          • Set 2:   8 x 
                          • Set 3:   7 x 

                            Total: