Deutschexpand_more

[CT8] DAY 1: Upper Body

nach temelki

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Zusammenfassung

  • event_availableSeptember 3rd, 2015
  • schedule39 minutes
  • equalizer23 sets,  213 reps
  • fitness_center17910 lbs

1. Bench Press (decline barbell)

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

Total: 5310 lbs

2. Bench Press (incline dumbbell)

  • Set 1: 8 x 70 lbs
  • Set 2: 7 x 75 lbs
  • Set 3: 5 x 80 lbs

Total: 1485 lbs

3. Flys (incline dumbbell)

  • Set 1: 12 x 35 lbs
  • Set 2: 8 x 40 lbs

Total: 740 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. Bentover Rows (T-Bar)

  • Set 1: 10 x 100 lbs
  • Set 2: 8 x 100 lbs

Total: 1800 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: 9 x 70 lbs

Total: 1350 lbs

8. Bicep Curls (standing dumbbell)

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

Total: 660 lbs

9. Overhead Tricep Extension (dumbbell)

  • Set 1: 10 x 55 lbs
  • Set 2: 8 x 55 lbs

Total: 990 lbs