[PHAT 2.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 2nd, 2017
53 minutes
28 sets, 228 reps
22815 lbs

1. Bench Press (flat dumbbell)

Set 1: 5 x 70 lbs
Set 2: 5 x 80 lbs
Set 3: 5 x 90 lbs
Set 4: 5 x 90 lbs
Set 5: 5 x 90 lbs

Total: 2100 lbs

2. Bentover Rows (barbell)

Set 1: 5 x 135 lbs
Set 2: 5 x 155 lbs
Set 3: 5 x 185 lbs
Set 4: 5 x 185 lbs
Set 5: 5 x 185 lbs
Set 6: 10 x 135 lbs

Total: 5575 lbs

3. Shoulder Press (standing barbell)

Set 1: 10 x 45 lbs
Set 2: 8 x 95 lbs
Set 3: 8 x 95 lbs
Set 4: 8 x 95 lbs
Set 5: 10 x 45 lbs

Total: 3180 lbs

4. Chin-ups

Set 1: 12 x 190 lbs
Set 2: 10 x 190 lbs

Total: 4180 lbs

5. Dips

Set 1: 12 x 190 lbs
Set 2: 10 x 190 lbs

Total: 4180 lbs

6. Horizontal Row (feet elevated)

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

7. Bicep Curls (ez bar)

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

Total: 1800 lbs

8. Skull Crushers (incline)

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

Total: 1800 lbs

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