[CT7] DAY 3: Chest + Back + Traps

by temelki

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Summary

  • event_availableFebruary 20th, 2015
  • schedule33 minutes
  • equalizer22 sets,  215 reps
  • fitness_center21010 lbs

1. Bench Press

  • Set 1: 8 x 165 lbs
  • Set 2: 7 x 185 lbs
  • Set 3: 6 x 205 lbs
  • Set 4: 4 x 225 lbs

Total: 4745 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 35 lbs
  • Set 2: 10 x 45 lbs

Total: 800 lbs

4. Cable Crossovers (from low)

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

Total: 360 lbs

5. Bentover Rows (T-Bar)

  • Set 1: 8 x 90 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 7 x 115 lbs

Total: 2445 lbs

6. Lat Pulldowns (straight arm)

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

Total: 1080 lbs

7. Seated Rows (v-bar)

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

Total: 1140 lbs

8. Shrugs (barbell)

  • Set 1: 15 x 135 lbs
  • Set 2: 12 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4995 lbs

9. Bicep Curls (preacher)

  • Set 1: 15 x 55 lbs
  • Set 2: 12 x 55 lbs

Total: 1485 lbs