Deutschexpand_more

[PHAT 3.0] D1: Upper Power

nach temelki

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Zusammenfassung

  • event_availableAugust 30th, 2018
  • schedule56 minutes
  • equalizer32 sets,  227 reps
  • fitness_center24465 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 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 925 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 205 lbs
  • Set 5: 5 x 205 lbs
  • Set 6: 5 x 205 lbs

Total: 3890 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

  • Set 1: 10 x 185 lbs
  • Set 2: 8 x 185 lbs
  • Set 3: 6 x 185 lbs
  • Set 4: 4 x 185 lbs

Total: 5180 lbs

7. Dips

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs

Total: 3700 lbs

8. Bicep Curls (ez bar)

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

Total: 1820 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