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[PHAT 2.0] D5: Chest + Arms HT

nach temelki

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Zusammenfassung

  • event_availableJune 26th, 2017
  • schedule59 minutes
  • equalizer23 sets,  224 reps
  • fitness_center11936 lbs

1. Bench Press (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. Bench Press (incline dumbbell)

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 8 x 80 lbs

Total: 2280 lbs

3. Hammer Strength Chest Press

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 50 lbs

Total: 1430 lbs

4. Flys (cables)

  • Set 1: 20 x 13 lbs
  • Set 2: 15 x 17 lbs

Total: 515 lbs

5. Bicep Curls (preacher)

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 10 x 75 lbs

Total: 2190 lbs

6. Bicep Curls (concentration)

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs

Total: 600 lbs

7. Skull Crushers

  • Set 1: 10 x 70 lbs
  • Set 2: 9 x 70 lbs

Total: 1330 lbs

8. Tricep Pushdowns (rope)

  • Set 1: 15 x 43 lbs
  • Set 2: 12 x 43 lbs

Total: 1161 lbs