[CT6] D3: Lower Chest, Shoulders, Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 19th, 2014
52 minutes
29 sets, 285 reps
21265 lbs

1. Bench Press

Set 1: 12 x 135 lbs
Set 2: 10 x 155 lbs
Set 3: 9 x 175 lbs
Set 4: 7 x 195 lbs
Set 5: 4 x 215 lbs

Total: 6970 lbs

2. Bench Press (decline barbell)

Set 1: 10 x 135 lbs
Set 2: 8 x 155 lbs

Total: 2590 lbs

3. Flys (decline dumbbell)

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs

Total: 600 lbs

4. Dips

Set 1: 12 x 180 lbs
Set 2: 10 x 180 lbs

Total: 3960 lbs

5. Cable Crossovers (high)

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

Total: 540 lbs

6. Shoulder Press (seated dumbbell)

Set 1: 10 x 45 lbs
Set 2: 9 x 45 lbs
Set 3: 8 x 45 lbs
Set 4: 8 x 45 lbs

Total: 1575 lbs

7. Lateral Raises (dumbbells)

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs

Total: 600 lbs

8. External Rotations (cables)

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

Total: 150 lbs

9. Shrugs (dumbbell)

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1100 lbs

10. Face Pulls

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs

Total: 660 lbs

11. Hanging Leg Raises

Set 1: 10 x 72 lbs
Set 2: 10 x 72 lbs

Total: 1440 lbs

12. Side Bends (plate)

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs

Total: 1080 lbs

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