CD week 4 push

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

September 7th, 2021
2 h
42 sets, 447 reps
21030 lbs

1. Slight incline db press 4x8

Set 1: 10 x 25 lbs
Set 2: 8 x 35 lbs
Set 3: 5 x 55 lbs
Set 4: 5 x 65 lbs
Set 5: 8 x 75 lbs
Set 6: 8 x 75 lbs
Set 7: 8 x 75 lbs
Set 8: 8 x 75 lbs

Total: 3530 lbs

2. Incline bb press 3x6

Set 1: 6 x 45 lbs
Set 2: 6 x 95 lbs
Set 3: 6 x 115 lbs
Set 4: 6 x 135 lbs
Set 5: 5 x 115 lbs
Set 6: 7 x 95 lbs

Total: 3580 lbs

3. Hex press cluster 4x8

Set 1: 8 x 30 lbs
Set 2: 8 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 8 x 30 lbs

Total: 960 lbs

4. Machine fly 3x10 witb stretch

Set 1: 10 x 130 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 130 lbs

Total: 5200 lbs

5. Bent over db swings 4x30

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

Total: 2250 lbs

6. Seated db press 4x8

Set 1: 10 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 8 x 50 lbs
Set 5: 8 x 50 lbs

Total: 2100 lbs

7. Db skullcrushers 4x10

Set 1: 8 x 30 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 840 lbs

8. Db over head extension 4x10

Set 1: 12 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 9 x 35 lbs
Set 4: 9 x 35 lbs

Total: 1400 lbs

9. Single arm pressdown

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

Total: 1170 lbs

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