Bench - chest

by ryanrj

Settings

lbskgs

Summary

February 21st, 2022
2 h
37 sets, 354 reps
23224 lbs

1. Bench 5/3/1

Set 1: 10 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 135 lbs
Set 4: 3 x 185 lbs
Set 5: 3 x 205 lbs
Set 6: 4 x 230 lbs
Set 7: 5 x 205 lbs
Set 8: 5 x 185 lbs
Set 9: 5 x 155 lbs
Set 10: 5 x 135 lbs

Total: 7090 lbs

2. Incline smith press

Set 1: 10 x 135 lbs
Set 2: 6 x 155 lbs
Set 3: 2 x 185 lbs
Set 4: 10 x 135 lbs

Total: 4000 lbs

3. Bw dips

Set 1: 10 x 10 lbs
Set 2: 7 x 7 lbs
Set 3: 5 x 5 lbs

Total: 174 lbs

4. Decline machine press

Set 1: 10 x 90 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 90 lbs
Set 4: 12 x 30 lbs

Total: 3060 lbs

5. Lateral raise

Set 1: 20 x 15 lbs
Set 2: 20 x 20 lbs
Set 3: 15 x 20 lbs
Set 4: 10 x 15 lbs
Set 5: 10 x 10 lbs

Total: 1250 lbs

6. Pec dec chest

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

Total: 3000 lbs

7. 1 arm cable kickback

Set 1: 20 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1770 lbs

8. Rope pressdown

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

Total: 2880 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined