Bench upper hypertophy

by ryanrj

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Summary

  • event_availableJanuary 25th, 2019
  • schedule13 h
  • equalizer32 sets,  365 reps
  • fitness_center17845 lbs

1. Face pulls 3x15

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs

Total: 2700 lbs

2. Cuban press 3x10

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

Total: 300 lbs

3. Larson press 5x6x70%

  • Set 1: 6 x 45 lbs
  • Set 2: 6 x 95 lbs
  • Set 3: 3 x 135 lbs
  • Set 4: 6 x 175 lbs
  • Set 5: 6 x 175 lbs
  • Set 6: 6 x 175 lbs
  • Set 7: 6 x 175 lbs
  • Set 8: 6 x 175 lbs

Total: 6495 lbs

4. dips 3x12

  • Set 1: 12 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 8 x 0 lbs
  • Set 4: 6 x 0 lbs

Total: 0 lbs

5. Barbell front raise 3x10

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

Total: 1350 lbs

6. Pullups 4x6-8

  • Set 1: 6 x 0 lbs
  • Set 2: 6 x 0 lbs
  • Set 3: 6 x 0 lbs
  • Set 4: 6 x 0 lbs
  • Set 5: 5 x 0 lbs

Total: 0 lbs

7. Tricep pushdown 3x20

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 110 lbs

Total: 7000 lbs

8. Side plank 3x30 sec.

  • Set 1: 30 x 0 lbs
  • Set 2: 30 x 0 lbs
  • Set 3: 30 x 0 lbs

Total: 0 lbs