PHUL - Upper Hypertrophy

nach samw41

Einstellungen

lbskgs

Zusammenfassung

December 11th, 2016
1 h
30 sets, 279 reps
22517.5 lbs

1. Incline Barbell Bench Press

Set 1: 12 x 110 lbs
Set 2: 8 x 110 lbs
Set 3: 5 x 110 lbs

Total: 2750 lbs

2. Flat Bench Dumbbell Flye

Set 1: 12 x 37.5 lbs
Set 2: 12 x 37.5 lbs
Set 3: 12 x 37.5 lbs

Total: 1350 lbs

3. Seated Cable Row

Set 1: 8 x 90 lbs
Set 2: 8 x 90 lbs
Set 3: 5 x 90 lbs

Total: 1890 lbs

4. Dumbbell Side Lateral Raise

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs

Total: 720 lbs

5. Seated Incline Dumbbell Curl

Set 1: 12 x 22.5 lbs
Set 2: 12 x 22.5 lbs
Set 3: 5 x 22.5 lbs

Total: 652.5 lbs

6. Tricep Pulldowns

Set 1: 8 x 135 lbs
Set 2: 4 x 135 lbs
Set 3: 5 x 135 lbs

Total: 2295 lbs

7. Hammer Curls

Set 1: 9 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 6 x 20 lbs

Total: 460 lbs

8. Pec Deck

Set 1: 12 x 105 lbs
Set 2: 8 x 105 lbs
Set 3: 8 x 105 lbs

Total: 2940 lbs

9. Back Machine First in Side Room

Set 1: 12 x 145 lbs
Set 2: 8 x 145 lbs
Set 3: 8 x 145 lbs

Total: 4060 lbs

10. Machine Dips

Set 1: 12 x 150 lbs
Set 2: 12 x 150 lbs
Set 3: 12 x 150 lbs

Total: 5400 lbs

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