[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 12th, 2018
1 h
27 sets, 254 reps
13145 lbs

1. Y Raises

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

Total: 200 lbs

2. Pendlay Row (speed)

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

Total: 2880 lbs

3. Seated Rows (v-bar)

Set 1: 12 x 80 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 90 lbs

Total: 2480 lbs

4. Lat Pulldowns (standing)

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1100 lbs

5. Lat Pulldowns (v-bar)

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

Total: 1275 lbs

6. Shoulder Press (seated dumbbell)

Set 1: 12 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 8 x 55 lbs

Total: 1650 lbs

7. Lateral Raises (dumbbells)

Set 1: 12 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 20 lbs

Total: 600 lbs

8. Shrugs (dumbbell)

Set 1: 15 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 10 x 55 lbs

Total: 2035 lbs

9. Face Pulls

Set 1: 15 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 10 x 25 lbs

Total: 925 lbs

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