Deutschexpand_more

[CT5] Day 1: Chest, Traps & Tris

nach temelki

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Zusammenfassung

  • event_availableNovember 4th, 2014
  • schedule36 minutes
  • equalizer24 sets,  251 reps
  • fitness_center17565 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: 4 x 185 lbs
  • Set 5: 6 x 135 lbs

Total: 6375 lbs

2. Flys (incline dumbbell)

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 40 lbs

Total: 1030 lbs

3. Cable Crossovers (from low)

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

Total: 390 lbs

4. Push-ups (feet elevated)

  • Set 1: 10 x 180 lbs
  • Set 2: 10 x 180 lbs
  • Set 3: 10 x 180 lbs

Total: 5400 lbs

5. Shrugs (dumbbell)

  • Set 1: 15 x 53 lbs
  • Set 2: 10 x 53 lbs

Total: 1325 lbs

6. Face Pulls

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 660 lbs

7. Upright Rows (rope)

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

Total: 1000 lbs

8. Tricep Kickbacks

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 20 lbs

Total: 380 lbs

9. Overhead Tricep Extension (dumbbell)

  • Set 1: 15 x 35 lbs
  • Set 2: 12 x 40 lbs

Total: 1005 lbs