RL - chest, shoulders & triceps

nach rob-lonsdale

Einstellungen

lbskgs

Zusammenfassung

June 16th, 2017
2 h
47 sets, 434 reps
31550.35 lbs

1. Bench press

Set 1: 10 x 44.09 lbs
Set 2: 10 x 88.18 lbs
Set 3: 10 x 132.28 lbs
Set 4: 10 x 176.37 lbs
Set 5: 3 x 187.39 lbs
Set 6: 0 x 0 lbs

Total: 4971.42 lbs

2. Landmine Press

Set 1: 10 x 0 lbs
Set 2: 10 x 22.05 lbs
Set 3: 10 x 44.09 lbs
Set 4: 30 x 66.14 lbs
Set 5: 10 x 77.16 lbs
Set 6: 6 x 88.18 lbs
Set 7: 3 x 99.21 lbs
Set 8: 2 x 110.23 lbs
Set 9: 10 x 77.16 lbs

Total: 5235.98 lbs

3. Decline Dumbbell press

Set 1: 10 x 79.37 lbs
Set 2: 10 x 97 lbs
Set 3: 10 x 114.64 lbs
Set 4: 10 x 132.28 lbs
Set 5: 6 x 149.91 lbs
Set 6: 8 x 141.1 lbs

Total: 6261.13 lbs

4. Cable press ( Rear facing - triceps)

Set 1: 10 x 30.86 lbs
Set 2: 10 x 39.68 lbs
Set 3: 10 x 50.71 lbs
Set 4: 10 x 59.52 lbs
Set 5: 7 x 70.55 lbs
Set 6: 10 x 59.52 lbs

Total: 2896.87 lbs

5. Bent over rows

Set 1: 10 x 0 lbs
Set 2: 10 x 22.05 lbs
Set 3: 10 x 44.09 lbs
Set 4: 10 x 66.14 lbs
Set 5: 10 x 88.18 lbs
Set 6: 6 x 99.21 lbs
Set 7: 9 x 88.18 lbs

Total: 3593.53 lbs

6. Vertical Seated row (small half dimond attachment)

Set 1: 10 x 24.25 lbs
Set 2: 10 x 55.12 lbs
Set 3: 10 x 85.98 lbs
Set 4: 10 x 114.64 lbs
Set 5: 10 x 145.51 lbs
Set 6: 8 x 160.94 lbs
Set 7: 10 x 135.14 lbs

Total: 6893.85 lbs

7. EZ Bar - Bicep curls

Set 1: 10 x 0 lbs
Set 2: 10 x 22.05 lbs
Set 3: 10 x 33.07 lbs
Set 4: 10 x 44.09 lbs
Set 5: 6 x 49.6 lbs
Set 6: 10 x 40.79 lbs

Total: 1697.56 lbs

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