[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 6th, 2019
50 minutes
27 sets, 296 reps
22645 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)

Set 1: 12 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 155 lbs
Set 4: 8 x 155 lbs

Total: 5450 lbs

4. Shoulder Press (seated smith)

Set 1: 12 x 115 lbs
Set 2: 10 x 115 lbs
Set 3: 8 x 115 lbs
Set 4: 8 x 115 lbs

Total: 4370 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. Lateral Raises (dumbbells)

Set 1: 15 x 15 lbs
Set 2: 13 x 15 lbs
Set 3: 12 x 15 lbs

Total: 600 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. Upright Rows (barbell)

Set 1: 15 x 60 lbs
Set 2: 12 x 60 lbs

Total: 1620 lbs

9. Shrugs (dumbbell)

Set 1: 15 x 55 lbs
Set 2: 12 x 55 lbs

Total: 1485 lbs

10. Face Pulls

Set 1: 12 x 25 lbs
Set 2: 10 x 25 lbs

Total: 550 lbs

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