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[CT7] DAY 3: Chest + Back + Traps

nach temelki

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Zusammenfassung

  • event_availableMarch 17th, 2015
  • schedule50 minutes
  • equalizer21 sets,  206 reps
  • fitness_center18355 lbs

1. Bench Press

  • Set 1: 8 x 185 lbs
  • Set 2: 7 x 205 lbs
  • Set 3: 6 x 225 lbs
  • Set 4: 10 x 135 lbs

Total: 5615 lbs

2. Dips

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

Total: 3960 lbs

3. Flys (incline dumbbell)

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 45 lbs

Total: 810 lbs

4. Cable Crossovers (from low)

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

Total: 440 lbs

5. Bentover Rows (T-Bar)

  • Set 1: 10 x 115 lbs
  • Set 2: 10 x 115 lbs
  • Set 3: 8 x 120 lbs

Total: 3260 lbs

6. Seated Rows (v-bar)

  • Set 1: 10 x 60 lbs
  • Set 2: 9 x 70 lbs

Total: 1230 lbs

7. Lat Pulldowns (straight arm)

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

Total: 1000 lbs

8. Shrugs (dumbbell)

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs

Total: 1440 lbs

9. Bicep Curls (seated dumbbell)

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 30 lbs

Total: 600 lbs