Deutschexpand_more

[CT8] DAY 1: Upper Body

nach temelki

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Zusammenfassung

  • event_availableJune 30th, 2015
  • schedule1 h
  • equalizer23 sets,  188 reps
  • fitness_center16540 lbs

1. Bench Press

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

Total: 4055 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: 10 x 35 lbs
  • Set 2: 10 x 35 lbs

Total: 700 lbs

4. Pull-ups

  • Set 1: 10 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 6 x 180 lbs

Total: 4320 lbs

5. Bentover Rows (T-Bar)

  • Set 1: 10 x 90 lbs
  • Set 2: 8 x 90 lbs

Total: 1620 lbs

6. Lateral Raises (seated)

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

Total: 580 lbs

7. Hammer Strength Shoulder Press

  • Set 1: 10 x 70 lbs
  • Set 2: 8 x 90 lbs

Total: 1420 lbs

8. Bicep Curls (ez bar)

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

Total: 1330 lbs

9. Overhead Tricep Extension (dumbbell)

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

Total: 1030 lbs