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Phase 3 - Day 16 - Chest/Delts/Biceps

by rdcoo89

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Summary

  • event_availableFebruary 21st, 2017
  • schedule1 h
  • equalizer38 sets,  279 reps
  • fitness_center12284.16 lbs

1. Incline BB press

  • Set 1: 8 x 132.28 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 7 x 132.28 lbs
  • Set 4: 6 x 132.28 lbs

Total: 3836.04 lbs

2. Incline DB press

  • Set 1: 8 x 52.91 lbs
  • Set 2: 8 x 52.91 lbs
  • Set 3: 6 x 52.91 lbs
  • Set 4: 6 x 52.91 lbs
  • Set 5: 4 x 44.09 lbs
  • Set 6: 4 x 35.27 lbs
  • Set 7: 5 x 26.46 lbs

Total: 1931.25 lbs

3. Flat DB Flys

  • Set 1: 8 x 17.64 lbs
  • Set 2: 8 x 17.64 lbs
  • Set 3: 8 x 17.64 lbs
  • Set 4: 8 x 17.64 lbs
  • Set 5: 8 x 15.43 lbs
  • Set 6: 8 x 13.23 lbs
  • Set 7: 8 x 11.02 lbs

Total: 881.85 lbs

4. Push ups

  • Set 1: 6 x 0 lbs
  • Set 2: 5 x 0 lbs
  • Set 3: 4 x 0 lbs
  • Set 4: 2 x 0 lbs

Total: 0 lbs

5. Seated DB military press

  • Set 1: 8 x 39.68 lbs
  • Set 2: 8 x 39.68 lbs
  • Set 3: 8 x 39.68 lbs

Total: 952.4 lbs

6. DB rear delt flys

  • Set 1: 8 x 17.64 lbs
  • Set 2: 8 x 17.64 lbs
  • Set 3: 8 x 17.64 lbs

Total: 423.29 lbs

7. BB preacher curls

  • Set 1: 8 x 49.6 lbs
  • Set 2: 8 x 49.6 lbs
  • Set 3: 8 x 49.6 lbs

Total: 1190.5 lbs

8. Incline DB curls

  • Set 1: 8 x 17.64 lbs
  • Set 2: 8 x 17.64 lbs
  • Set 3: 8 x 17.64 lbs

Total: 423.29 lbs

9. Seated calf raises

  • Set 1: 10 x 66.14 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2645.55 lbs