Bench upper hypertophy

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

February 11th, 2019
1 h
34 sets, 331 reps
24690 lbs

1. Prone Y raise 3x10

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

Total: 150 lbs

2. Db ext rotation 3x10

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

Total: 150 lbs

3. Face pulls 3x15

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

Total: 2700 lbs

4. Paused bench 1x3x 85%, 4x5x75%

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 155 lbs
Set 4: 3 x 175 lbs
Set 5: 1 x 205 lbs
Set 6: 3 x 215 lbs
Set 7: 5 x 185 lbs
Set 8: 5 x 185 lbs
Set 9: 5 x 185 lbs
Set 10: 5 x 185 lbs

Total: 6550 lbs

5. Ultra wide grip press 3x4x72.5

Set 1: 4 x 180 lbs
Set 2: 4 x 180 lbs
Set 3: 4 x 180 lbs

Total: 2160 lbs

6. Dumbell press 3x12

Set 1: 12 x 55 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2100 lbs

7. Seal row 4x12

Set 1: 12 x 130 lbs
Set 2: 12 x 130 lbs
Set 3: 12 x 130 lbs
Set 4: 15 x 130 lbs

Total: 6630 lbs

8. Close grip pushups 2x max reps (slingshot)

Set 1: 15 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1250 lbs

9. Rolling planks 3x20

Set 1: 20 x 50 lbs
Set 2: 20 x 50 lbs
Set 3: 20 x 50 lbs

Total: 3000 lbs

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