[70s] D2: Chest and Back

nach temelki

Einstellungen

lbskgs

Zusammenfassung

June 7th, 2019
1 h
31 sets, 308 reps
25376 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Lat Pulldowns

Set 1: 15 x 42.5 lbs
Set 2: 15 x 42.5 lbs

Total: 1275 lbs

3. Rack Pull

Set 1: 5 x 135 lbs
Set 2: 8 x 225 lbs
Set 3: 7 x 225 lbs
Set 4: 6 x 315 lbs

Total: 5940 lbs

4. Bench Press

Set 1: 5 x 45 lbs
Set 2: 5 x 135 lbs
Set 3: 10 x 190 lbs
Set 4: 9 x 190 lbs
Set 5: 8 x 190 lbs

Total: 6030 lbs

5. Pull Ups & Chin Ups

Set 1: 10 x 185 lbs
Set 2: 10 x 185 lbs
Set 3: 8 x 185 lbs
Set 4: 6 x 185 lbs

Total: 6290 lbs

6. Bench Press (incline dumbbell)

Set 1: 12 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs

Total: 2100 lbs

7. Single-handed Rows (dumbbell)

Set 1: 15 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1850 lbs

8. Cable Crossovers (ladder)

Set 1: 15 x 10 lbs
Set 2: 12 x 13 lbs
Set 3: 10 x 17 lbs

Total: 476 lbs

9. Pullovers (dumbbell)

Set 1: 15 x 45 lbs
Set 2: 12 x 45 lbs

Total: 1215 lbs

10. Hanging Leg Raises

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

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