[PHAT 2.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

July 2nd, 2017
1 h
24 sets, 245 reps
14840 lbs

1. Pendlay Row (speed)

Set 1: 3 x 120 lbs
Set 2: 3 x 120 lbs
Set 3: 3 x 120 lbs
Set 4: 3 x 120 lbs
Set 5: 3 x 120 lbs
Set 6: 3 x 120 lbs

Total: 2160 lbs

2. Rack Chins

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

Total: 4180 lbs

3. Seated Rows (wide grip)

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 70 lbs

Total: 1880 lbs

4. Single-handed Rows (dumbbell)

Set 1: 15 x 50 lbs
Set 2: 12 x 60 lbs
Set 3: 10 x 60 lbs

Total: 2070 lbs

5. Lat Pulldowns (v-bar)

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

Total: 1225 lbs

6. Shoulder Press (seated dumbbell)

Set 1: 12 x 45 lbs
Set 2: 12 x 55 lbs
Set 3: 10 x 55 lbs

Total: 1750 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 37.5 lbs
Set 2: 12 x 37.5 lbs

Total: 900 lbs

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