.Push Phase 1

by objorgan

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Summary

  • event_availableOctober 13th, 2015
  • schedule1 h
  • equalizer47 sets,  500 reps
  • fitness_center44142.06 lbs

1. Barbell incline bench

  • Set 1: 15 x 110.23 lbs
  • Set 2: 12 x 121.25 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 8 x 143.3 lbs
  • Set 5: 5 x 154.32 lbs

Total: 6349.31 lbs

2. Barbell flat bench

  • Set 1: 10 x 159.84 lbs
  • Set 2: 10 x 159.84 lbs
  • Set 3: 5 x 170.86 lbs
  • Set 4: 5 x 170.86 lbs

Total: 4905.29 lbs

3. Dips

  • Set 1: 13 x 202.83 lbs
  • Set 2: 12 x 202.83 lbs
  • Set 3: 12 x 202.83 lbs
  • Set 4: 10 x 202.83 lbs

Total: 9532.79 lbs

4. Incline dumbbel flyes

  • Set 1: 15 x 38.58 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 10 x 27.56 lbs

Total: 1736.14 lbs

5. Seated Shoulder Press (Barbell)

  • Set 1: 12 x 77.16 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 7 x 99.21 lbs
  • Set 4: 6 x 99.21 lbs
  • Set 5: 4 x 104.72 lbs

Total: 3516.37 lbs

6. Seated Side Laterals Raises

  • Set 1: 15 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs
  • Set 3: 12 x 19.84 lbs
  • Set 4: 10 x 19.84 lbs

Total: 972.24 lbs

7. Rear Delt Flies hull 4

  • Set 1: 12 x 15.43 lbs
  • Set 2: 15 x 13.23 lbs
  • Set 3: 15 x 13.23 lbs
  • Set 4: 11 x 13.23 lbs

Total: 727.53 lbs

8. Rope Press downs

  • Set 1: 14 x 134.48 lbs
  • Set 2: 10 x 134.48 lbs
  • Set 3: 15 x 114.64 lbs
  • Set 4: 10 x 114.64 lbs
  • Set 5: 10 x 74.96 lbs
  • Set 6: 10 x 59.52 lbs
  • Set 7: 10 x 44.09 lbs

Total: 7879.32 lbs

9. Overhead Rope Extension hull 10

  • Set 1: 13 x 74.96 lbs
  • Set 2: 13 x 74.96 lbs
  • Set 3: 12 x 74.96 lbs
  • Set 4: 12 x 74.96 lbs
  • Set 5: 10 x 44.09 lbs
  • Set 6: 10 x 30.86 lbs
  • Set 7: 10 x 19.84 lbs

Total: 4695.85 lbs

10. Dips for triceps

  • Set 1: 8 x 202.83 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 10 x 110.23 lbs

Total: 3827.22 lbs