[PHAT 3.0] D1: Upper Power

by temelki

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Summary

  • event_availableFebruary 18th, 2019
  • schedule1 h
  • equalizer34 sets,  232 reps
  • fitness_center10972.4 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: 11 x 11.34 lbs
  • Set 3: 11 x 11.34 lbs

Total: 385.55 lbs

3. Bench Press

  • Set 1: 5 x 20.41 lbs
  • Set 2: 3 x 52.16 lbs
  • Set 3: 1 x 61.23 lbs
  • Set 4: 5 x 92.99 lbs
  • Set 5: 5 x 92.99 lbs
  • Set 6: 5 x 92.99 lbs

Total: 1714.58 lbs

4. Bentover Rows (barbell heavy)

  • Set 1: 5 x 52.16 lbs
  • Set 2: 3 x 61.23 lbs
  • Set 3: 1 x 70.31 lbs
  • Set 4: 5 x 83.91 lbs
  • Set 5: 5 x 83.91 lbs
  • Set 6: 5 x 83.91 lbs

Total: 1773.55 lbs

5. Shoulder Press (standing barbell)

  • Set 1: 5 x 20.41 lbs
  • Set 2: 5 x 20.41 lbs
  • Set 3: 5 x 47.63 lbs
  • Set 4: 5 x 47.63 lbs
  • Set 5: 5 x 47.63 lbs

Total: 918.52 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: 10 x 83.91 lbs
  • Set 3: 10 x 83.91 lbs

Total: 2517.44 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 22.68 lbs
  • Set 2: 8 x 22.68 lbs
  • Set 3: 6 x 22.68 lbs

Total: 544.31 lbs