Englishexpand_more

Gb week 11 Chest

by ryanrj

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Summary

  • event_availableJuly 20th, 2021
  • schedule30 minutes
  • equalizer29 sets,  280 reps
  • fitness_center22170 lbs

1. Flat db press 4x8

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 65 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 8 x 80 lbs
  • Set 5: 8 x 80 lbs
  • Set 6: 8 x 80 lbs

Total: 3480 lbs

2. Incline barbell press 3x12

  • Set 1: 8 x 95 lbs
  • Set 2: 12 x 95 lbs
  • Set 3: 10 x 95 lbs

Total: 2850 lbs

3. Machine press 4x8

  • Set 1: 8 x 100 lbs
  • Set 2: 8 x 100 lbs
  • Set 3: 8 x 100 lbs
  • Set 4: 8 x 100 lbs

Total: 3200 lbs

4. Machine fly 4x8

  • Set 1: 8 x 100 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 8 x 115 lbs
  • Set 4: 8 x 115 lbs

Total: 3560 lbs

5. Seated db side laterals 3x10

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 600 lbs

6. Rear pec dec

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs

Total: 5000 lbs

7. Wide grip upright rows (smith) 3x12

  • Set 1: 12 x 65 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 12 x 85 lbs
  • Set 4: 12 x 65 lbs

Total: 3480 lbs