[CT7] DAY 1: Chest, Back, Traps

nach temelki

Einstellungen

lbskgs

Zusammenfassung

February 24th, 2015
42 minutes
24 sets, 222 reps
18127 lbs

1. Bench Press (incline barbell)

Set 1: 8 x 155 lbs
Set 2: 7 x 175 lbs
Set 3: 6 x 185 lbs

Total: 3575 lbs

2. Bench Press (incline dumbbell)

Set 1: 10 x 60 lbs
Set 2: 9 x 70 lbs
Set 3: 7 x 80 lbs

Total: 1790 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 20 lbs
Set 2: 12 x 27 lbs

Total: 564 lbs

5. Pull-ups

Set 1: 8 x 180 lbs
Set 2: 7 x 180 lbs
Set 3: 7 x 180 lbs
Set 4: 7 x 180 lbs

Total: 5220 lbs

6. Lat Pulldowns (reverse grip)

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

Total: 1200 lbs

7. Single-handed Rows (dumbbell)

Set 1: 10 x 60 lbs
Set 2: 10 x 65 lbs

Total: 1250 lbs

8. Shrugs (dumbbell)

Set 1: 12 x 52 lbs
Set 2: 12 x 52 lbs
Set 3: 10 x 52 lbs

Total: 1768 lbs

9. Tricep Pushdowns

Set 1: 12 x 65 lbs
Set 2: 10 x 80 lbs
Set 3: 6 x 80 lbs

Total: 2060 lbs

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