Deutschexpand_more

[CT8] DAY 1: Upper Body

nach temelki

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Zusammenfassung

  • event_availableSeptember 19th, 2015
  • schedule1 h
  • equalizer24 sets,  222 reps
  • fitness_center17444 lbs

1. Bench Press

  • Set 1: 12 x 135 lbs
  • Set 2: 8 x 205 lbs
  • Set 3: 6 x 215 lbs
  • Set 4: 5 x 225 lbs

Total: 5675 lbs

2. Bench Press (incline dumbbell)

  • Set 1: 8 x 70 lbs
  • Set 2: 7 x 70 lbs

Total: 1050 lbs

3. Cable Crossovers (from low)

  • Set 1: 12 x 17 lbs
  • Set 2: 10 x 17 lbs

Total: 374 lbs

4. Pull-ups

  • Set 1: 10 x 180 lbs
  • Set 2: 9 x 180 lbs
  • Set 3: 8 x 180 lbs

Total: 4860 lbs

5. Seated Rows (v-bar)

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

Total: 1080 lbs

6. Lateral Raises (seated)

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 25 lbs

Total: 715 lbs

7. Hammer Strength Shoulder Press

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 60 lbs

Total: 1800 lbs

8. Bicep Curls (standing dumbbell)

  • Set 1: 10 x 30 lbs
  • Set 2: 8 x 30 lbs

Total: 540 lbs

9. Overhead Tricep Extension (dumbbell)

  • Set 1: 10 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 6 x 60 lbs

Total: 1350 lbs