[MBWR] Upper B

nach temelki

Einstellungen

lbskgs

Zusammenfassung

December 1st, 2016
1 h
25 sets, 236 reps
13655 lbs

1. Face Pulls

Set 1: 10 x 27 lbs
Set 2: 10 x 27 lbs

Total: 540 lbs

2. External Rotations (cables)

Set 1: 12 x 7.5 lbs
Set 2: 12 x 7.5 lbs

Total: 180 lbs

3. Hammer Strength MTS Row

Set 1: 10 x 40 lbs

Total: 400 lbs

4. Pull-ups

Set 1: 8 x 180 lbs
Set 2: 7 x 180 lbs
Set 3: 6 x 180 lbs

Total: 3780 lbs

5. Shoulder Press (standing barbell)

Set 1: 8 x 95 lbs
Set 2: 8 x 95 lbs
Set 3: 8 x 95 lbs

Total: 2280 lbs

6. Bench Press (incline dumbbell)

Set 1: 5 x 50 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 5 x 70 lbs

Total: 1860 lbs

7. Seated Rows (wide grip)

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

Total: 1650 lbs

8. Flys (incline dumbbell)

Set 1: 12 x 30 lbs
Set 2: 12 x 35 lbs
Set 3: 11 x 35 lbs

Total: 1165 lbs

9. Bicep Curls (standing dumbbell)

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

Total: 600 lbs

10. Skull Crushers (incline)

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs

Total: 1200 lbs

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