[CT5] Day 3: Chest & Deltoids

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 9th, 2014
41 minutes
25 sets, 232 reps
16995 lbs

1. Bench Press

Set 1: 12 x 135 lbs
Set 2: 10 x 155 lbs
Set 3: 9 x 175 lbs
Set 4: 6 x 195 lbs
Set 5: 4 x 215 lbs

Total: 6775 lbs

2. Hammer Strength Decline Press

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 9 x 50 lbs

Total: 1450 lbs

3. Dips

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 8 x 180 lbs

Total: 5040 lbs

4. Cable Crossovers (high)

Set 1: 10 x 27 lbs
Set 2: 10 x 27 lbs
Set 3: 10 x 27 lbs

Total: 810 lbs

5. External Rotations (cables)

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

Total: 200 lbs

6. Shoulder Press (seated dumbbell)

Set 1: 12 x 45 lbs
Set 2: 9 x 55 lbs
Set 3: 5 x 55 lbs
Set 4: 8 x 45 lbs

Total: 1670 lbs

7. Lateral Raises (dumbbells)

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs

Total: 750 lbs

8. Reverse Flys (dumbbells)

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

Total: 300 lbs

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