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[CT7] DAY 1: Chest, Back, Traps

nach temelki

Einstellungen

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Zusammenfassung

  • event_availableMarch 19th, 2015
  • schedule36 minutes
  • equalizer21 sets,  192 reps
  • fitness_center17130 lbs

1. Bench Press (incline barbell)

  • Set 1: 8 x 175 lbs
  • Set 2: 7 x 185 lbs
  • Set 3: 6 x 185 lbs
  • Set 4: 6 x 185 lbs

Total: 4915 lbs

2. Hammer Strength Incline Press

  • Set 1: 10 x 60 lbs
  • Set 2: 9 x 60 lbs

Total: 1140 lbs

3. Flys (decline dumbbell)

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 40 lbs

Total: 750 lbs

4. Cable Crossovers (middle)

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 23 lbs

Total: 470 lbs

5. Pull-ups

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

Total: 4680 lbs

6. Single-handed Rows (dumbbell)

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 65 lbs

Total: 1300 lbs

7. Lat Pulldowns (reverse grip)

  • Set 1: 10 x 70 lbs
  • Set 2: 8 x 70 lbs

Total: 1260 lbs

8. Upright Rows (rope)

  • Set 1: 10 x 57.5 lbs
  • Set 2: 8 x 57.5 lbs

Total: 1035 lbs

9. Tricep Pushdowns

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 80 lbs

Total: 1580 lbs