Deutschexpand_more

[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableMarch 25th, 2019
  • schedule50 minutes
  • equalizer27 sets,  290 reps
  • fitness_center10402.01 lbs

1. Y Raises

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs

Total: 90.72 lbs

2. Lat Pulldowns (straight arm)

  • Set 1: 12 x 19.28 lbs
  • Set 2: 12 x 19.28 lbs

Total: 462.66 lbs

3. Bentover Rows (barbell)

  • Set 1: 12 x 61.23 lbs
  • Set 2: 10 x 65.77 lbs
  • Set 3: 8 x 70.31 lbs
  • Set 4: 8 x 74.84 lbs

Total: 2553.73 lbs

4. Shoulder Press (seated smith)

  • Set 1: 12 x 52.16 lbs
  • Set 2: 10 x 54.43 lbs
  • Set 3: 8 x 54.43 lbs
  • Set 4: 8 x 54.43 lbs

Total: 2041.17 lbs

5. Chin-ups

  • Set 1: 12 x 83.91 lbs
  • Set 2: 10 x 83.91 lbs
  • Set 3: 8 x 83.91 lbs

Total: 2517.44 lbs

6. Lateral Raises (dumbbells)

  • Set 1: 15 x 7.94 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 10 x 9.07 lbs

Total: 318.65 lbs

7. Seated Rows (v-bar)

  • Set 1: 12 x 27.22 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 8 x 27.22 lbs

Total: 816.47 lbs

8. Upright Rows (barbell)

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 27.22 lbs

Total: 653.17 lbs

9. Shrugs (dumbbell)

  • Set 1: 15 x 24.95 lbs
  • Set 2: 12 x 24.95 lbs

Total: 673.58 lbs

10. Face Pulls

  • Set 1: 12 x 12.47 lbs
  • Set 2: 10 x 12.47 lbs

Total: 274.42 lbs