[LYLE 1.0] D4: Upper Body

nach temelki

Einstellungen

lbskgs

Zusammenfassung

July 19th, 2018
1 h
27 sets, 249 reps
19818 lbs

1. Face Pulls

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

Total: 840 lbs

2. External Rotations (cables)

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

Total: 200 lbs

3. Bench Press (incline smith machine)

Set 1: 5 x 135 lbs
Set 2: 3 x 185 lbs
Set 3: 8 x 205 lbs
Set 4: 7 x 205 lbs
Set 5: 6 x 205 lbs
Set 6: 6 x 205 lbs

Total: 6765 lbs

4. Pull-ups

Set 1: 8 x 185 lbs
Set 2: 8 x 185 lbs
Set 3: 7 x 185 lbs
Set 4: 7 x 185 lbs

Total: 5550 lbs

5. Shoulder Press (seated dumbbell)

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1500 lbs

6. 45 Degree Cable Row (rope)

Set 1: 12 x 72.5 lbs
Set 2: 11 x 80 lbs
Set 3: 10 x 80 lbs

Total: 2550 lbs

7. Cable Crossovers (ladder)

Set 1: 12 x 13 lbs
Set 2: 11 x 17 lbs
Set 3: 10 x 20 lbs

Total: 543 lbs

8. Bicep Curls (rope)

Set 1: 12 x 42.5 lbs
Set 2: 10 x 42.5 lbs

Total: 935 lbs

9. Tricep Pushdowns (rope)

Set 1: 12 x 42.5 lbs
Set 2: 10 x 42.5 lbs

Total: 935 lbs

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