Upper ME week 4- sb911

by ryanrj

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Summary

  • event_availableAugust 6th, 2018
  • schedule1 h
  • equalizer34 sets,  454 reps
  • fitness_center27075 lbs

1. Barbell pin press (3-5 reps)

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

Total: 7440 lbs

2. Flat db bench press

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 8 x 75 lbs

Total: 2050 lbs

3. Flat bench 1x50 @60%

  • Set 1: 25 x 45 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 8 x 45 lbs

Total: 2160 lbs

4. A. Plate iso hold

  • Set 1: 30 x 35 lbs
  • Set 2: 30 x 35 lbs
  • Set 3: 30 x 35 lbs

Total: 3150 lbs

5. B. Prone db row

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs

Total: 1575 lbs

6. C. Probe rear delt fly

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

Total: 450 lbs

7. Tricep rope pressdown (100 rp)

  • Set 1: 30 x 80 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 80 lbs
  • Set 4: 10 x 80 lbs
  • Set 5: 10 x 80 lbs
  • Set 6: 10 x 80 lbs
  • Set 7: 10 x 80 lbs
  • Set 8: 10 x 80 lbs

Total: 8000 lbs

8. Band pressdown (50)

  • Set 1: 50 x 45 lbs

Total: 2250 lbs