[CT5] Day 1: Chest, Traps & Tris

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 22nd, 2014
1 h
25 sets, 257 reps
18301 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: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 10 x 180 lbs

Total: 5400 lbs

5. Tricep Pushdowns (rope)

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1050 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: 15 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1480 lbs

8. Upright Rows (rope)

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

Total: 1000 lbs

Name

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