[CT9] DAY 3: Upper Body

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 30th, 2016
44 minutes
21 sets, 148 reps
13740 lbs

1. Shoulder Press (standing barbell warmup)

Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 3 x 65 lbs

Total: 645 lbs

2. Shoulder Press (standing barbell)

Set 1: 5 x 90 lbs
Set 2: 5 x 90 lbs
Set 3: 5 x 90 lbs
Set 4: 5 x 90 lbs
Set 5: 5 x 90 lbs

Total: 2250 lbs

3. Pull-ups (weighted)

Set 1: 5 x 195 lbs
Set 2: 5 x 195 lbs
Set 3: 5 x 195 lbs
Set 4: 4 x 195 lbs
Set 5: 4 x 195 lbs

Total: 4485 lbs

4. Bench Press (incline barbell)

Set 1: 10 x 115 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 135 lbs

Total: 3850 lbs

5. Seated Rows (v-bar)

Set 1: 10 x 50 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1700 lbs

6. Flys (incline dumbbell)

Set 1: 15 x 30 lbs
Set 2: 12 x 30 lbs

Total: 810 lbs

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