[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 29th, 2017
3 h
24 sets, 234 reps
15645 lbs

1. Pendlay Row (speed)

Set 1: 3 x 140 lbs
Set 2: 3 x 140 lbs
Set 3: 3 x 140 lbs
Set 4: 3 x 140 lbs
Set 5: 3 x 140 lbs
Set 6: 3 x 140 lbs

Total: 2520 lbs

2. Rack Chins

Set 1: 12 x 190 lbs
Set 2: 12 x 190 lbs

Total: 4560 lbs

3. Seated Rows (v-bar)

Set 1: 12 x 70 lbs
Set 2: 11 x 70 lbs
Set 3: 9 x 70 lbs

Total: 2240 lbs

4. Lat Pulldowns

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

Total: 1275 lbs

5. Single-handed Rows (dumbbell)

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

Total: 1815 lbs

6. Shoulder Press (seated dumbbell)

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

Total: 1870 lbs

7. Lateral Raises SS

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

Total: 585 lbs

8. Face Pulls

Set 1: 12 x 32.5 lbs
Set 2: 12 x 32.5 lbs

Total: 780 lbs

Name

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