Deutschexpand_more

[PHAT 2.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

List View

Zusammenfassung

  • event_availableAugust 29th, 2017
  • schedule34 minutes
  • equalizer24 sets,  236 reps
  • fitness_center14095 lbs

1. Pendlay Row (speed)

  • Set 1: 3 x 115 lbs
  • Set 2: 3 x 115 lbs
  • Set 3: 3 x 115 lbs
  • Set 4: 3 x 115 lbs
  • Set 5: 3 x 115 lbs
  • Set 6: 3 x 115 lbs

Total: 2070 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 60 lbs
  • Set 2: 11 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 1980 lbs

4. Lat Pulldowns (v-bar)

  • Set 1: 20 x 35 lbs
  • Set 2: 15 x 35 lbs

Total: 1225 lbs

5. Single-handed Rows (dumbbell)

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

Total: 1700 lbs

6. Shoulder Press (seated dumbbell)

  • Set 1: 12 x 45 lbs
  • Set 2: 11 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1485 lbs

7. Lateral Raises (dumbbells)

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 555 lbs

8. Face Pulls

  • Set 1: 12 x 37.5 lbs
  • Set 2: 12 x 37.5 lbs

Total: 900 lbs