[PHAT 3.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 1st, 2018
1 h
31 sets, 215 reps
24165 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Face Pulls

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

Total: 600 lbs

3. Bench Press

Set 1: 5 x 45 lbs
Set 2: 3 x 135 lbs
Set 3: 1 x 185 lbs
Set 4: 5 x 210 lbs
Set 5: 5 x 210 lbs
Set 6: 5 x 210 lbs

Total: 3965 lbs

4. Bentover Rows (barbell heavy)

Set 1: 5 x 135 lbs
Set 2: 3 x 155 lbs
Set 3: 1 x 185 lbs
Set 4: 5 x 205 lbs
Set 5: 5 x 205 lbs
Set 6: 5 x 205 lbs

Total: 4400 lbs

5. Shoulder Press (standing barbell)

Set 1: 10 x 100 lbs
Set 2: 9 x 100 lbs
Set 3: 8 x 100 lbs

Total: 2700 lbs

6. Pull-ups

Set 1: 10 x 185 lbs
Set 2: 8 x 185 lbs
Set 3: 6 x 185 lbs

Total: 4440 lbs

7. Dips

Set 1: 10 x 185 lbs
Set 2: 8 x 185 lbs
Set 3: 6 x 185 lbs

Total: 4440 lbs

8. Bicep Curls (ez bar)

Set 1: 10 x 70 lbs
Set 2: 8 x 70 lbs
Set 3: 6 x 70 lbs

Total: 1680 lbs

9. Tricep Pushdowns

Set 1: 10 x 72.5 lbs
Set 2: 8 x 72.5 lbs
Set 3: 6 x 72.5 lbs

Total: 1740 lbs

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