Upper 3rm (ME)

nach ryanrj

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Zusammenfassung

  • event_availableJune 26th, 2017
  • schedule0 minutes
  • equalizer41 sets,  421 reps
  • fitness_center28970 lbs

1. Bench press (3-5 rpm)

  • Set 1: 10 x 135 lbs
  • Set 2: 8 x 185 lbs
  • Set 3: 5 x 205 lbs
  • Set 4: 3 x 225 lbs
  • Set 5: 3 x 205 lbs
  • Set 6: 5 x 185 lbs
  • Set 7: 8 x 155 lbs

Total: 7310 lbs

2. A. Incline db bench press (sum)

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 10 x 100 lbs

Total: 5000 lbs

3. B. Chest supported rows (sum)

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 10 x 100 lbs

Total: 5000 lbs

4. A. Rear delt fly

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

Total: 1350 lbs

5. B. Banded face pull

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1800 lbs

6. Barbell curl strip set

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 45 lbs

Total: 1780 lbs

7. Alt Dumbell curl strip set

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 40 lbs

Total: 1600 lbs

8. Hammer curl strip set

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 40 lbs

Total: 1500 lbs

9. Skull crusher strip set

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 40 lbs

Total: 1500 lbs

10. OH pullover extension strip set

  • Set 1: 15 x 40 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 10 x 30 lbs
  • Set 6: 10 x 25 lbs

Total: 2130 lbs