Week 20 bench press

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

June 4th, 2019
1 h
32 sets, 368 reps
24530 lbs

1. Prone Y raise 3x10

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

Total: 300 lbs

2. Face pulls 3x15

Set 1: 15 x 80 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 80 lbs

Total: 3600 lbs

3. Wall slides 3x10

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

Total: 300 lbs

4. Paused bench press 4x6x72.5. 185

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

Total: 6040 lbs

5. Close grip bench 3x6x65. 165

Set 1: 6 x 165 lbs
Set 2: 6 x 165 lbs
Set 3: 6 x 165 lbs

Total: 2970 lbs

6. Dumbell bench 3x15

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

Total: 2700 lbs

7. Chest supported row 4x15

Set 1: 15 x 60 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 60 lbs
Set 4: 15 x 60 lbs

Total: 3600 lbs

8. 1 arm row 3x12

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs
Set 3: 12 x 45 lbs

Total: 1620 lbs

9. Tricep extension 3x20

Set 1: 20 x 70 lbs
Set 2: 20 x 50 lbs
Set 3: 20 x 50 lbs

Total: 3400 lbs

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