Englishexpand_more

Upper body hypertrophy

by ryan-stroup

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Summary

  • event_availableNovember 9th, 2017
  • schedule1 h
  • equalizer28 sets,  NaN reps
  • fitness_centerNaN lbs

1. Overhead press

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 10 x 65 lbs
  • Set 4: 10 x 65 lbs

Total: 2400 lbs

2. Wide Grip Lat Pull Down

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs

Total: 3200 lbs

3. Front Raises

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 40 lbs

Total: 1080 lbs

4. Seated Cable Rows

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 3600 lbs

5. Lateral raise

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 50 lbs

Total: 1040 lbs

6. Neutral EZ bar curl

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: null x 0 lbs

Total: NaN lbs

7. Bicep curl hammer down

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 40 lbs

Total: 840 lbs

8. Rear delt raise

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 40 lbs

Total: 1140 lbs

9. Decline sit ups

  • Set 1: 10 x 0 lbs
  • Set 2: 30 x 0 lbs
  • Set 3: 15 x 20 lbs

Total: 300 lbs