[CT5] Day 1: Chest, Traps & Tris

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 6th, 2014
40 minutes
24 sets, 273 reps
23093.5 lbs

1. Bench Press (incline barbell)

Set 1: 15 x 115 lbs
Set 2: 12 x 135 lbs
Set 3: 8 x 185 lbs
Set 4: 6 x 185 lbs
Set 5: 6 x 135 lbs

Total: 6745 lbs

2. Cable Crossovers (from low)

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

Total: 416 lbs

3. Flys (incline dumbbell)

Set 1: 12 x 25 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 35 lbs

Total: 880 lbs

4. Push-ups (feet elevated)

Set 1: 12 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 8 x 180 lbs

Total: 5400 lbs

5. Shrugs (barbell)

Set 1: 15 x 135 lbs
Set 2: 12 x 155 lbs
Set 3: 10 x 175 lbs

Total: 5635 lbs

6. Shrugs (dumbbell)

Set 1: 15 x 40 lbs
Set 2: 15 x 40 lbs
Set 3: 12 x 40 lbs

Total: 1680 lbs

7. Upright Rows (rope)

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1000 lbs

8. Tricep Pushdowns

Set 1: 20 x 35 lbs
Set 2: 15 x 42.5 lbs

Total: 1337.5 lbs

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