Week 3 bench hypertrophy

by ryanrj

Settings

lbskgs

Summary

February 4th, 2019
44 minutes
23 sets, 253 reps
16615 lbs

1. 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

2. band pull aparts

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

Total: 1200 lbs

3. Paused bench 1x4x82.5 , 4x6x72.5

Set 1: 4 x 205 lbs
Set 2: 6 x 180 lbs
Set 3: 6 x 180 lbs
Set 4: 6 x 180 lbs
Set 5: 6 x 180 lbs

Total: 5140 lbs

4. Ultra wide grip press 3x6x70%

Set 1: 6 x 170 lbs
Set 2: 6 x 170 lbs
Set 3: 6 x 170 lbs

Total: 3060 lbs

5. Dumbell press 3x12

Set 1: 15 x 45 lbs
Set 2: 15 x 45 lbs
Set 3: 15 x 45 lbs

Total: 2025 lbs

6. Seal row 4x12

Set 1: 12 x 105 lbs
Set 2: 12 x 105 lbs
Set 3: 12 x 105 lbs
Set 4: 12 x 105 lbs

Total: 5040 lbs

7. Close grip pushup 2xamrap

Set 1: 12 x 0 lbs
Set 2: 12 x 0 lbs

Total: 0 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined