Chest, Triceps & Calves (12-15) Wk-1 - Jim St - 12 wk Shrtct 2 Sz

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

June 27th, 2016
1 h
30 sets, 401 reps
28695.37 lbs

1. Flat Barbell Bench Press

Set 1: 12 x 66.14 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 88.18 lbs
Set 4: 6 x 110.23 lbs

Total: 3571.49 lbs

2. Incline Bench Press

Set 1: 12 x 88.18 lbs
Set 2: 12 x 99.21 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 121.25 lbs

Total: 4321.06 lbs

3. Incline Dumbbell Flies

Set 1: 15 x 66.14 lbs
Set 2: 15 x 77.16 lbs
Set 3: 12 x 88.18 lbs

Total: 3207.73 lbs

4. Cable Crossovers

Set 1: 12 x 30.86 lbs
Set 2: 15 x 39.68 lbs
Set 3: 12 x 50.71 lbs

Total: 1574.1 lbs

5. Decline Dumbbell Press

Set 1: 15 x 77.16 lbs
Set 2: 15 x 88.18 lbs
Set 3: 12 x 88.18 lbs

Total: 3538.42 lbs

6. Triceps Press Down

Set 1: 15 x 79.37 lbs
Set 2: 15 x 101.41 lbs
Set 3: 15 x 101.41 lbs
Set 4: 12 x 110.23 lbs

Total: 5555.65 lbs

7. Lying Triceps Extension

Set 1: 15 x 44.09 lbs
Set 2: 15 x 44.09 lbs
Set 3: 9 x 44.09 lbs

Total: 1719.61 lbs

8. Cable Rope Overhead Triceps Extension

Set 1: 15 x 59.52 lbs
Set 2: 15 x 59.52 lbs
Set 3: 12 x 79.37 lbs

Total: 2738.14 lbs

9. Seated Calf Raise

Set 1: 20 x 44.09 lbs
Set 2: 20 x 44.09 lbs
Set 3: 16 x 44.09 lbs

Total: 2469.18 lbs

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