4 Day Plan, Routine 1

by mark-2

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Summary

  • event_availableMarch 14th, 2014
  • schedule1 h
  • equalizer25 sets,  278 reps
  • fitness_centerNaN lbs

1. Incline Bench DB Press

  • Set 1: 12 x 22.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 12 x 35 lbs

Total: 1800 lbs

2. Flat Bench Barbell Press

  • Set 1: 12 x 105 lbs
  • Set 2: 12 x 105 lbs
  • Set 3: 12 x 105 lbs

Total: 3780 lbs

3. Dumbbell Row

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1080 lbs

4. Front Plate Raise

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 35 lbs

Total: 1260 lbs

5. Seated DB Side Lateral

  • Set 1: 12 x 12.5 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 12 x 12.5 lbs

Total: 450 lbs

6. Hanging Leg Raise

  • Set 1: 12 x null lbs
  • Set 2: 12 x null lbs
  • Set 3: 12 x null lbs

Total: NaN lbs

7. Wide-Grip Pulldown

  • Set 1: 12 x 187.39 lbs
  • Set 2: 12 x 187.39 lbs

Total: 4497.43 lbs

8. Pull-Up

  • Set 1: 6 x null lbs
  • Set 2: 4 x null lbs
  • Set 3: 4 x null lbs

Total: NaN lbs