[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

February 20th, 2018
41 minutes
26 sets, 250 reps
12742.5 lbs

1. Pendlay Row (speed)

Set 1: 3 x 155 lbs
Set 2: 3 x 155 lbs
Set 3: 3 x 155 lbs
Set 4: 3 x 155 lbs
Set 5: 3 x 155 lbs
Set 6: 3 x 155 lbs

Total: 2790 lbs

2. Seated Rows (v-bar)

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

Total: 2400 lbs

3. Lat Pulldowns (standing)

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

Total: 1020 lbs

4. Lat Pulldowns (v-bar)

Set 1: 15 x 35 lbs
Set 2: 15 x 35 lbs

Total: 1050 lbs

5. Single-handed Rows (dumbbell)

Set 1: 12 x 65 lbs
Set 2: 11 x 65 lbs

Total: 1495 lbs

6. Y Raises

Set 1: 10 x 7.5 lbs
Set 2: 10 x 7.5 lbs

Total: 150 lbs

7. Shoulder Press (seated dumbbell)

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs

Total: 1800 lbs

8. Lateral Raises (dumbbells)

Set 1: 12 x 22.5 lbs
Set 2: 10 x 22.5 lbs
Set 3: 8 x 22.5 lbs

Total: 675 lbs

9. Face Pulls

Set 1: 20 x 27.5 lbs
Set 2: 15 x 32.5 lbs
Set 3: 10 x 32.5 lbs

Total: 1362.5 lbs

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