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[PHAT 2.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableOctober 4th, 2017
  • schedule1 h
  • equalizer24 sets,  239 reps
  • fitness_center15082.5 lbs

1. Pendlay Row (speed)

  • Set 1: 3 x 135 lbs
  • Set 2: 3 x 135 lbs
  • Set 3: 3 x 135 lbs
  • Set 4: 3 x 135 lbs
  • Set 5: 3 x 135 lbs
  • Set 6: 3 x 135 lbs

Total: 2430 lbs

2. Rack Chins

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

Total: 4180 lbs

3. Seated Rows (v-bar)

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 70 lbs

Total: 2100 lbs

4. Lat Pulldowns

  • Set 1: 18 x 42.5 lbs
  • Set 2: 15 x 42.5 lbs

Total: 1402.5 lbs

5. Single-handed Rows (dumbbell)

  • Set 1: 12 x 55 lbs
  • Set 2: 11 x 55 lbs
  • Set 3: 10 x 55 lbs

Total: 1815 lbs

6. Shoulder Press (seated dumbbell)

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

Total: 1700 lbs

7. Lateral Raises (dumbbells)

  • Set 1: 20 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 675 lbs

8. Face Pulls

  • Set 1: 12 x 32.5 lbs
  • Set 2: 12 x 32.5 lbs

Total: 780 lbs