[PHAT 3.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

July 23rd, 2018
40 minutes
32 sets, 227 reps
26187 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: 15 x 27.5 lbs
Set 2: 11 x 27.5 lbs
Set 3: 10 x 27.5 lbs

Total: 990 lbs

3. Bench Press

Set 1: 5 x 132 lbs
Set 2: 3 x 185 lbs
Set 3: 1 x 205 lbs
Set 4: 5 x 225 lbs
Set 5: 5 x 225 lbs
Set 6: 3 x 224 lbs

Total: 4342 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 95 lbs
Set 2: 9 x 95 lbs
Set 3: 8 x 95 lbs

Total: 2565 lbs

6. Pull-ups (weighted)

Set 1: 10 x 195 lbs
Set 2: 8 x 195 lbs
Set 3: 7 x 195 lbs
Set 4: 6 x 195 lbs

Total: 6045 lbs

7. Dips

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

Total: 4180 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: 8 x 85 lbs
Set 2: 7 x 85 lbs
Set 3: 6 x 85 lbs

Total: 1785 lbs

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