Week 12 deload bench

by ryanrj

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Summary

  • event_availableApril 8th, 2019
  • schedule39 minutes
  • equalizer26 sets,  240 reps
  • fitness_center13465 lbs

1. Face pulls 3x15

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs

Total: 2700 lbs

2. Prone Y raise 3x10

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

Total: 150 lbs

3. Paused bench 1x3x70%x 4x3x60%

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 5 x 135 lbs
  • Set 4: 3 x 175 lbs
  • Set 5: 3 x 155 lbs
  • Set 6: 3 x 155 lbs
  • Set 7: 3 x 155 lbs
  • Set 8: 3 x 155 lbs

Total: 3760 lbs

4. Wide grip bench 3x5x55%

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 5 x 135 lbs

Total: 2025 lbs

5. Db overhead press 3x12

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs

Total: 900 lbs

6. Seal row 4x12

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 12 x 45 lbs

Total: 2430 lbs

7. Close grip pushup2xamrap

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs

Total: 1500 lbs