Upper- fht style 5x3@225 bench

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

September 17th, 2018
1 h
44 sets, 536 reps
34206 lbs

1. Band pullaparts/ face pulls

Set 1: 50 x 45 lbs
Set 2: 50 x 45 lbs
Set 3: 50 x 45 lbs
Set 4: 50 x 45 lbs

Total: 9000 lbs

2. Bench press 5x3@ 225 lbs

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 3 x 135 lbs
Set 4: 3 x 185 lbs
Set 5: 2 x 205 lbs
Set 6: 3 x 225 lbs
Set 7: 3 x 225 lbs
Set 8: 3 x 225 lbs
Set 9: 3 x 225 lbs
Set 10: 3 x 225 lbs

Total: 5445 lbs

3. A. Chinup bw

Set 1: 6 x 214 lbs
Set 2: 6 x 214 lbs
Set 3: 6 x 214 lbs
Set 4: 6 x 214 lbs

Total: 5136 lbs

4. B . incline barbell bench

Set 1: 12 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 135 lbs
Set 4: 6 x 135 lbs

Total: 4860 lbs

5. A. horizontal machine row

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4800 lbs

6. B. Db oh press

Set 1: 11 x 35 lbs
Set 2: 11 x 35 lbs
Set 3: 11 x 35 lbs
Set 4: 11 x 35 lbs

Total: 1540 lbs

7. C rear delt fly

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

Total: 600 lbs

8. A. Incline dumbell curl

Set 1: 12 x 25 lbs
Set 2: 11 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 8 x 25 lbs
Set 5: 10 x 20 lbs

Total: 1225 lbs

9. B. Dumbell skullcrusher

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 11 x 30 lbs
Set 4: 10 x 30 lbs
Set 5: 10 x 25 lbs

Total: 1600 lbs

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