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[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableDecember 12th, 2017
  • schedule1 h
  • equalizer24 sets,  228 reps
  • fitness_center18215 lbs

1. Pendlay Row (speed)

  • Set 1: 3 x 145 lbs
  • Set 2: 3 x 145 lbs
  • Set 3: 3 x 145 lbs
  • Set 4: 3 x 145 lbs
  • Set 5: 3 x 145 lbs
  • Set 6: 3 x 145 lbs

Total: 2610 lbs

2. Lat Pulldowns (standing)

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

Total: 1020 lbs

3. Seated Rows (v-bar)

  • Set 1: 12 x 70 lbs
  • Set 2: 11 x 70 lbs
  • Set 3: 10 x 70 lbs

Total: 2310 lbs

4. Lat Pulldowns

  • Set 1: 15 x 42.5 lbs
  • Set 2: 15 x 425 lbs

Total: 7012.5 lbs

5. Single-handed Rows (dumbbell)

  • Set 1: 12 x 55 lbs
  • Set 2: 11 x 55 lbs
  • Set 3: 10 x 60 lbs

Total: 1865 lbs

6. Shoulder Press (seated dumbbell)

  • Set 1: 12 x 60 lbs
  • Set 2: 11 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 1980 lbs

7. Lateral Raises SS

  • Set 1: 12 x 17.5 lbs
  • Set 2: 11 x 17.5 lbs
  • Set 3: 10 x 17.5 lbs

Total: 577.5 lbs

8. Face Pulls

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs

Total: 840 lbs