[CT5] Day 3: Chest & Deltoids

by temelki

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Summary

  • event_availableSeptember 25th, 2014
  • schedule25 h
  • equalizer25 sets,  222 reps
  • fitness_center14265 lbs

1. Hammer Strength Chest Press

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 9 x 90 lbs
  • Set 4: 6 x 90 lbs
  • Set 5: 8 x 50 lbs

Total: 3050 lbs

2. Bench Press (decline barbell)

  • Set 1: 10 x 135 lbs
  • Set 2: 8 x 145 lbs
  • Set 3: 7 x 155 lbs

Total: 3595 lbs

3. Dips

  • Set 1: 10 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 6 x 180 lbs

Total: 4320 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 7.5 lbs
  • Set 2: 10 x 7.5 lbs

Total: 150 lbs

6. Shoulder Press (seated dumbbell)

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 7 x 50 lbs
  • Set 4: 6 x 50 lbs

Total: 1500 lbs

7. Lateral Raises (seated)

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

Total: 540 lbs

8. Reverse Flys (dumbbells)

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

Total: 300 lbs