[CT8] DAY 3: Upper Body

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 17th, 2015
45 minutes
21 sets, 198 reps
11255 lbs

1. Shoulder Press (seated dumbbell)

Set 1: 10 x 55 lbs
Set 2: 9 x 55 lbs
Set 3: 7 x 55 lbs

Total: 1430 lbs

2. Lateral Raises (cables)

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs

Total: 200 lbs

3. Seated Rows (wide grip)

Set 1: 8 x 50 lbs
Set 2: 8 x 60 lbs
Set 3: 7 x 70 lbs

Total: 1370 lbs

4. Hammer Strength Front Pulldown

Set 1: 12 x 60 lbs
Set 2: 10 x 70 lbs

Total: 1420 lbs

5. Pullovers (dumbbell)

Set 1: 10 x 60 lbs
Set 2: 10 x 65 lbs

Total: 1250 lbs

6. Bench Press (incline barbell)

Set 1: 10 x 135 lbs
Set 2: 9 x 155 lbs
Set 3: 6 x 155 lbs

Total: 3675 lbs

7. T-Bar Chest Press

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

Total: 900 lbs

8. Bicep Curls (hammer)

Set 1: 12 x 30 lbs
Set 2: 10 x 35 lbs

Total: 710 lbs

9. Tricep Pushdowns (single hand)

Set 1: 12 x 15 lbs
Set 2: 8 x 15 lbs

Total: 300 lbs

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