Deutschexpand_more

[CT7] DAY 1: Chest, Back, Traps

nach temelki

Einstellungen

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Zusammenfassung

  • event_availableFebruary 17th, 2015
  • schedule40 minutes
  • equalizer22 sets,  205 reps
  • fitness_center15960 lbs

1. Bench Press (incline barbell)

  • Set 1: 8 x 155 lbs
  • Set 2: 8 x 175 lbs
  • Set 3: 4 x 195 lbs
  • Set 4: 7 x 135 lbs

Total: 4365 lbs

2. Bench Press (incline dumbbell)

  • Set 1: 10 x 60 lbs
  • Set 2: 8 x 70 lbs

Total: 1160 lbs

3. Flys (decline dumbbell)

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

Total: 700 lbs

4. Cable Crossovers (high)

  • Set 1: 12 x 13 lbs
  • Set 2: 12 x 17 lbs

Total: 360 lbs

5. Pull-ups

  • Set 1: 8 x 180 lbs
  • Set 2: 7 x 180 lbs
  • Set 3: 7 x 180 lbs

Total: 3960 lbs

6. Lat Pulldowns (reverse grip)

  • Set 1: 10 x 60 lbs
  • Set 2: 8 x 60 lbs

Total: 1080 lbs

7. Single-handed Rows (dumbbell)

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

Total: 1200 lbs

8. Shrugs (dumbbell)

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1700 lbs

9. Tricep Pushdowns

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 65.5 lbs

Total: 1435 lbs