Chest and shoulders

nach ryan-stroup

Einstellungen

lbskgs

Zusammenfassung

December 16th, 2024
1 h
22 sets, 422 reps
11696 lbs

1. Bench Press

Set 1: 25 x 35 lbs
Set 2: 15 x 85 lbs
Set 3: 12 x 105 lbs
Set 4: 13 x 105 lbs

Total: 4775 lbs

2. Air squats

Set 1: 20 x 1 lbs
Set 2: 20 x 1 lbs
Set 3: 20 x 1 lbs
Set 4: 20 x 1 lbs

Total: 80 lbs

3. Bar bell incline bench

Set 1: 12 x 65 lbs
Set 2: 15 x 70 lbs
Set 3: 18 x 70 lbs
Set 4: 10 x 70 lbs

Total: 3790 lbs

4. Seated overhead press

Set 1: 8 x 55 lbs
Set 2: 8 x 55 lbs

Total: 880 lbs

5. Front Dumbbell Raise

Set 1: 20 x 30 lbs
Set 2: 15 x 30 lbs

Total: 1050 lbs

6. Lateral Dumbbell Raises

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs

Total: 400 lbs

7. Rear delt flys

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs

Total: 600 lbs

8. Low plank

Set 1: 60 x 1 lbs
Set 2: 61 x 1 lbs

Total: 121 lbs

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