Chest shoulders triceps

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

May 13th, 2025
59 minutes
24 sets, 247 reps
17165 lbs

1. Bench press

Set 1: 3 x 225 lbs
Set 2: 5 x 205 lbs
Set 3: 5 x 185 lbs

Total: 2625 lbs

2. Incline bench press

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 135 lbs

Total: 3780 lbs

3. Cable fly

Set 1: 12 x 30 lbs
Set 2: 9 x 40 lbs
Set 3: 10 x 30 lbs

Total: 1020 lbs

4. Incline machine press

Set 1: 7 x 130 lbs
Set 2: 8 x 110 lbs
Set 3: 10 x 90 lbs

Total: 2690 lbs

5. Assisted dip

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

Total: 250 lbs

6. Lateral swing raise

Set 1: 20 x 25 lbs
Set 2: 20 x 25 lbs
Set 3: 20 x 25 lbs

Total: 1500 lbs

7. Cable pressdown

Set 1: 13 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 10 x 100 lbs

Total: 3500 lbs

8. Rope extension

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

Total: 1800 lbs

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