[CT5] Day 3: Chest & Deltoids

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 9th, 2014
36 minutes
23 sets, 209 reps
17115 lbs

1. Bench Press

Set 1: 12 x 135 lbs
Set 2: 10 x 155 lbs
Set 3: 8 x 175 lbs
Set 4: 5 x 195 lbs

Total: 5545 lbs

2. Bench Press (decline barbell)

Set 1: 10 x 135 lbs
Set 2: 9 x 145 lbs
Set 3: 8 x 155 lbs

Total: 3895 lbs

3. Dips

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

Total: 4320 lbs

4. Cable Crossovers (high)

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

Total: 540 lbs

5. External Rotations (cables)

Set 1: 10 x 7.5 lbs
Set 2: 10 x 7.5 lbs

Total: 150 lbs

6. Shoulder Press (seated dumbbell)

Set 1: 12 x 45 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 6 x 50 lbs

Total: 1740 lbs

7. Lateral Raises (dumbbells)

Set 1: 10 x 20 lbs
Set 2: 9 x 25 lbs
Set 3: 8 x 25 lbs

Total: 625 lbs

8. Reverse Flys (dumbbells)

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

Total: 300 lbs

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