[PHAT 3.0] D1: Upper Power

by temelki

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Summary

  • event_availableOctober 17th, 2018
  • schedule1 h
  • equalizer31 sets,  219 reps
  • fitness_center11373.83 lbs

1. External Rotations (cables)

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs

Total: 90.72 lbs

2. Face Pulls

  • Set 1: 12 x 11.34 lbs
  • Set 2: 12 x 11.34 lbs

Total: 272.16 lbs

3. Bench Press

  • Set 1: 5 x 20.41 lbs
  • Set 2: 3 x 61.23 lbs
  • Set 3: 1 x 83.91 lbs
  • Set 4: 5 x 95.25 lbs
  • Set 5: 5 x 95.25 lbs
  • Set 6: 5 x 95.25 lbs

Total: 1798.49 lbs

4. Bentover Rows (barbell heavy)

  • Set 1: 5 x 61.23 lbs
  • Set 2: 3 x 70.31 lbs
  • Set 3: 1 x 83.91 lbs
  • Set 4: 5 x 92.99 lbs
  • Set 5: 5 x 92.99 lbs
  • Set 6: 5 x 92.99 lbs

Total: 1995.81 lbs

5. Shoulder Press (standing barbell)

  • Set 1: 10 x 45.36 lbs
  • Set 2: 8 x 45.36 lbs
  • Set 3: 7 x 45.36 lbs

Total: 1133.98 lbs

6. Pull-ups

  • Set 1: 10 x 83.91 lbs
  • Set 2: 9 x 83.91 lbs
  • Set 3: 8 x 83.91 lbs

Total: 2265.69 lbs

7. Dips

  • Set 1: 10 x 83.91 lbs
  • Set 2: 9 x 83.91 lbs
  • Set 3: 8 x 83.91 lbs

Total: 2265.69 lbs

8. Bicep Curls (ez bar)

  • Set 1: 10 x 31.75 lbs
  • Set 2: 8 x 31.75 lbs
  • Set 3: 6 x 31.75 lbs

Total: 762.04 lbs

9. Tricep Pushdowns

  • Set 1: 10 x 32.89 lbs
  • Set 2: 8 x 32.89 lbs
  • Set 3: 6 x 32.89 lbs

Total: 789.25 lbs