[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 20th, 2018
1 h
30 sets, 263 reps
19985 lbs

1. Y Raises

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs

Total: 200 lbs

2. Lat Pulldowns (straight arm)

Set 1: 12 x 42.5 lbs
Set 2: 12 x 42.5 lbs

Total: 1020 lbs

3. Bentover Rows (barbell - ladder)

Set 1: 2 x 155 lbs
Set 2: 6 x 155 lbs
Set 3: 10 x 155 lbs
Set 4: 2 x 160 lbs
Set 5: 6 x 160 lbs
Set 6: 10 x 160 lbs

Total: 5670 lbs

4. Shoulder Press (seated dumbbell - ladder)

Set 1: 2 x 55 lbs
Set 2: 6 x 55 lbs
Set 3: 10 x 55 lbs
Set 4: 2 x 55 lbs
Set 5: 6 x 55 lbs
Set 6: 10 x 55 lbs

Total: 1980 lbs

5. Chin-ups

Set 1: 12 x 185 lbs
Set 2: 10 x 185 lbs
Set 3: 8 x 185 lbs

Total: 5550 lbs

6. Upright Rows (barbell) SS

Set 1: 12 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 8 x 45 lbs

Total: 1350 lbs

7. Seated Rows (v-bar)

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs

Total: 1800 lbs

8. Shrugs (dumbbell)

Set 1: 12 x 55 lbs
Set 2: 11 x 55 lbs
Set 3: 10 x 55 lbs

Total: 1815 lbs

9. Face Pulls

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs

Total: 600 lbs

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