Dynamic upper week 8

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

September 7th, 2018
1 h
48 sets, 663 reps
49055 lbs

1. Band pull aparts

Set 1: 35 x 35 lbs
Set 2: 35 x 35 lbs
Set 3: 35 x 35 lbs
Set 4: 35 x 35 lbs
Set 5: 35 x 35 lbs

Total: 6125 lbs

2. Plyo pushups banded

Set 1: 5 x 135 lbs
Set 2: 5 x 135 lbs
Set 3: 5 x 135 lbs
Set 4: 5 x 135 lbs
Set 5: 5 x 135 lbs

Total: 3375 lbs

3. A. pullup no weight

Set 1: 5 x 208 lbs
Set 2: 5 x 208 lbs
Set 3: 5 x 208 lbs
Set 4: 5 x 208 lbs
Set 5: 5 x 208 lbs

Total: 5200 lbs

4. B lat pulldown

Set 1: 20 x 150 lbs
Set 2: 20 x 150 lbs
Set 3: 20 x 150 lbs
Set 4: 20 x 150 lbs
Set 5: 20 x 150 lbs

Total: 15000 lbs

5. A. Cable chest fly

Set 1: 20 x 30 lbs
Set 2: 17 x 40 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs
Set 5: 12 x 50 lbs
Set 6: 12 x 40 lbs

Total: 3560 lbs

6. B. Bent over lateral raise

Set 1: 20 x 10 lbs
Set 2: 20 x 15 lbs
Set 3: 12 x 25 lbs
Set 4: 12 x 25 lbs
Set 5: 12 x 25 lbs
Set 6: 8 x 20 lbs
Set 7: 5 x 15 lbs

Total: 1635 lbs

7. Tricep cable pressdown

Set 1: 15 x 120 lbs
Set 2: 15 x 120 lbs
Set 3: 12 x 130 lbs
Set 4: 10 x 130 lbs
Set 5: 9 x 130 lbs

Total: 7630 lbs

8. Cable curl

Set 1: 15 x 80 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 10 x 100 lbs
Set 5: 10 x 100 lbs

Total: 5600 lbs

9. Concentration hammer preacher curl

Set 1: 12 x 15 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 25 lbs
Set 4: 7 x 25 lbs
Set 5: 7 x 25 lbs

Total: 930 lbs

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