[PHAT 3.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 22nd, 2019
1 h
34 sets, 222 reps
25230 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: 10 x 25 lbs

Total: 550 lbs

3. Bench Press

Set 1: 5 x 45 lbs
Set 2: 5 x 135 lbs
Set 3: 3 x 185 lbs
Set 4: 1 x 205 lbs
Set 5: 5 x 215 lbs
Set 6: 5 x 215 lbs
Set 7: 4 x 215 lbs

Total: 4670 lbs

4. Bentover Rows (barbell heavy)

Set 1: 5 x 115 lbs
Set 2: 3 x 135 lbs
Set 3: 1 x 155 lbs
Set 4: 5 x 195 lbs
Set 5: 5 x 195 lbs
Set 6: 5 x 195 lbs

Total: 4060 lbs

5. Shoulder Press (standing barbell)

Set 1: 5 x 45 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 115 lbs
Set 4: 5 x 115 lbs
Set 5: 5 x 115 lbs

Total: 2175 lbs

6. Pull-ups

Set 1: 10 x 185 lbs
Set 2: 9 x 185 lbs
Set 3: 6 x 185 lbs

Total: 4625 lbs

7. Dips (weighted)

Set 1: 10 x 210 lbs
Set 2: 9 x 210 lbs
Set 3: 8 x 210 lbs

Total: 5670 lbs

8. Bicep Curls (ez bar)

Set 1: 10 x 70 lbs
Set 2: 8 x 70 lbs
Set 3: 7 x 70 lbs

Total: 1750 lbs

9. Tricep Pushdowns

Set 1: 10 x 57.5 lbs
Set 2: 9 x 57.5 lbs
Set 3: 7 x 62.5 lbs

Total: 1530 lbs

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