Chest, Triceps & Calves (12-15) Wk-9 - Jim St - 12 wk Shrtct 2 Sz

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

March 13th, 2017
1 h
26 sets, 344 reps
30849.28 lbs

1. Flat Barbell Bench Press

Set 1: 15 x 132.28 lbs
Set 2: 15 x 132.28 lbs
Set 3: 14 x 143.3 lbs
Set 4: 12 x 143.3 lbs

Total: 7694.13 lbs

2. Incline Dumbbell Press - Reverse Grip

Set 1: 15 x 88.18 lbs
Set 2: 14 x 88.18 lbs
Set 3: 14 x 88.18 lbs

Total: 3791.95 lbs

3. Incline Dumbbell Flies

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

Total: 3273.86 lbs

4. Cable Crossovers

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

Total: 1818.81 lbs

5. Decline Bench Press

Set 1: 10 x 132.28 lbs
Set 2: 8 x 132.28 lbs
Set 3: 6 x 132.28 lbs

Total: 3174.66 lbs

6. Triceps Press Down

Set 1: 15 x 101.41 lbs
Set 2: 15 x 110.23 lbs
Set 3: 12 x 121.25 lbs
Set 4: 12 x 121.25 lbs

Total: 6084.76 lbs

7. One-Arm Overhead Cable Triceps Extension

Set 1: 15 x 19.84 lbs
Set 2: 15 x 30.86 lbs
Set 3: 12 x 30.86 lbs

Total: 1130.97 lbs

8. Close-Grip Barbell Bench Press

Set 1: 15 x 88.18 lbs
Set 2: 14 x 88.18 lbs
Set 3: 12 x 110.23 lbs

Total: 3880.14 lbs

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