**** SB911 week 1 ME Upper bench 12x185

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

March 15th, 2021
41 minutes
30 sets, 495 reps
19675 lbs

1. Band ywtl

Set 1: 40 x 20 lbs
Set 2: 40 x 20 lbs
Set 3: 40 x 20 lbs

Total: 2400 lbs

2. Flat barbell bench press 185x12

Set 1: 10 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 135 lbs
Set 4: 12 x 185 lbs
Set 5: 5 x 205 lbs
Set 6: 8 x 185 lbs

Total: 6325 lbs

3. Dips

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

4. A machine row

Set 1: 10 x 145 lbs
Set 2: 10 x 145 lbs
Set 3: 10 x 145 lbs

Total: 4350 lbs

5. B iso hold YWT

Set 1: 20 x 2.5 lbs
Set 2: 20 x 2.5 lbs
Set 3: 20 x 2.5 lbs

Total: 150 lbs

6. A lateral raise

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

Total: 900 lbs

7. B ez bar curl

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs

Total: 1350 lbs

8. A bar front raise

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

Total: 900 lbs

9. B rear pec dec

Set 1: 20 x 55 lbs
Set 2: 20 x 55 lbs
Set 3: 20 x 55 lbs

Total: 3300 lbs

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