[CT5] Day 1: Chest, Traps & Tris

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 8th, 2014
59 minutes
24 sets, 264 reps
16899 lbs

1. Bench Press (incline barbell)

Set 1: 15 x 115 lbs
Set 2: 12 x 135 lbs
Set 3: 10 x 155 lbs
Set 4: 7 x 175 lbs

Total: 6120 lbs

2. Flys (incline dumbbell)

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

Total: 930 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. Cable Crossovers (middle)

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

Total: 468 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

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