5/3/1 1’s bench press (bodybuilder)

by ryanrj

Settings

lbskgs

Summary

June 25th, 2018
1 h
35 sets, 366 reps
29140 lbs

1. Bench press

Set 1: 10 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 115 lbs
Set 4: 5 x 135 lbs
Set 5: 5 x 175 lbs
Set 6: 3 x 195 lbs
Set 7: 5 x 220 lbs
Set 8: 5 x 195 lbs
Set 9: 5 x 175 lbs
Set 10: 5 x 155 lbs

Total: 7360 lbs

2. Rear delt fly

Set 1: 10 x 5 lbs
Set 2: 10 x 10 lbs
Set 3: 12 x 10 lbs
Set 4: 12 x 10 lbs

Total: 390 lbs

3. Face pull

Set 1: 12 x 60 lbs
Set 2: 15 x 60 lbs
Set 3: 20 x 60 lbs
Set 4: 20 x 60 lbs
Set 5: 20 x 60 lbs

Total: 5220 lbs

4. Dumbell bench press (mech drop set)

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2520 lbs

5. Dip

Set 1: 10 x 210 lbs
Set 2: 9 x 210 lbs
Set 3: 8 x 210 lbs
Set 4: 8 x 210 lbs

Total: 7350 lbs

6. Dumbell fly

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs
Set 4: 15 x 30 lbs

Total: 1800 lbs

7. Tricep pushdown

Set 1: 15 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 8 x 100 lbs

Total: 4500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined