[CT5] Day 1: Chest, Traps & Tris

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 1st, 2014
1 h
26 sets, 286 reps
19167 lbs

1. Bench Press (incline dumbbell)

Set 1: 12 x 50 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 70 lbs
Set 4: 6 x 80 lbs
Set 5: 5 x 80 lbs

Total: 2640 lbs

2. Flys (incline dumbbell)

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

Total: 880 lbs

3. 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

4. Push-ups (feet elevated)

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

Total: 6120 lbs

5. Tricep Pushdowns

Set 1: 20 x 35 lbs
Set 2: 12 x 35.5 lbs
Set 3: 10 x 35.5 lbs

Total: 1481 lbs

6. Shrugs (smith machine)

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

Total: 5435 lbs

7. Shrugs (dumbbell)

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

Total: 1440 lbs

8. Face Pulls

Set 1: 12 x 17.5 lbs
Set 2: 12 x 22.5 lbs
Set 3: 10 x 27.5 lbs

Total: 755 lbs

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