Get Jacked PH1-W1C

by nic7

Settings

lbskgs

Summary

January 3rd, 2025
51 minutes
24 sets, 483 reps
8256 lbs

1. Bent over reverse fly

Set 1: 12 x 8 lbs
Set 2: 12 x 8 lbs
Set 3: 12 x 8 lbs

Total: 288 lbs

2. Tall-kneeling band pull-down

Set 1: 12 x 10 lbs
Set 2: 12 x 10 lbs
Set 3: 12 x 10 lbs

Total: 360 lbs

3. Lateral Dumbbell Raises

Set 1: 10 x 8 lbs
Set 2: 10 x 8 lbs
Set 3: 10 x 8 lbs

Total: 240 lbs

4. Bicep Hammer Curl with Dumbbell

Set 1: 15 x 8 lbs
Set 2: 15 x 8 lbs
Set 3: 15 x 8 lbs

Total: 360 lbs

5. Dumbbell overhead triceps extension

Set 1: 12 x 8 lbs
Set 2: 12 x 8 lbs
Set 3: 12 x 8 lbs

Total: 288 lbs

6. Band Single Leg Extensions

Set 1: 30 x 30 lbs
Set 2: 30 x 30 lbs
Set 3: 40 x 30 lbs

Total: 3000 lbs

7. Banded Cha-Cha

Set 1: 30 x 20 lbs
Set 2: 50 x 20 lbs
Set 3: 50 x 20 lbs

Total: 2600 lbs

8. Seated Calf Raise with DB

Set 1: 20 x 16 lbs
Set 2: 25 x 16 lbs
Set 3: 25 x 16 lbs

Total: 1120 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined