Upper

nach loganford16

Einstellungen

lbskgs

Zusammenfassung

April 19th, 2016
1 h
30 sets, 220 reps
20010 lbs

1. Bench Press

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 135 lbs
Set 4: 3 x 165 lbs
Set 5: 3 x 185 lbs
Set 6: 2 x 185 lbs
Set 7: 2 x 185 lbs

Total: 3165 lbs

2. Weighted Pullups

Set 1: 5 x 185 lbs
Set 2: 3 x 210 lbs
Set 3: 3 x 230 lbs
Set 4: 2 x 230 lbs
Set 5: 2 x 230 lbs

Total: 3165 lbs

3. Military dumbbell press

Set 1: 8 x 50 lbs
Set 2: 4 x 70 lbs
Set 3: 12 x 80 lbs
Set 4: 12 x 80 lbs
Set 5: 11 x 80 lbs

Total: 3480 lbs

4. Seated cable row (medium grip)

Set 1: 10 x 70 lbs
Set 2: 6 x 100 lbs
Set 3: 11 x 145 lbs
Set 4: 11 x 145 lbs
Set 5: 10 x 145 lbs

Total: 5940 lbs

5. Overhead dumbbell tricep extension

Set 1: 12 x 30 lbs
Set 2: 12 x 55 lbs
Set 3: 12 x 55 lbs
Set 4: 12 x 55 lbs

Total: 2340 lbs

6. Barbell curls

Set 1: 10 x 30 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 9 x 60 lbs

Total: 1920 lbs

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