[CT5] Day 1: Chest, Traps & Tris

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 27th, 2014
36 minutes
23 sets, 250 reps
15790 lbs

1. Bench Press (incline dumbbell)

Set 1: 12 x 55 lbs
Set 2: 10 x 65 lbs
Set 3: 8 x 75 lbs
Set 4: 7 x 85 lbs
Set 5: 5 x 85 lbs

Total: 2930 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: 12 x 180 lbs
Set 2: 12 x 180 lbs
Set 3: 10 x 180 lbs

Total: 6120 lbs

5. Shrugs (dumbbell)

Set 1: 15 x 60 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 60 lbs

Total: 2700 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. Overhead Tricep Extension (rope)

Set 1: 15 x 30 lbs
Set 2: 12 x 42.5 lbs

Total: 960 lbs

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