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[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableApril 4th, 2019
  • schedule1 h
  • equalizer27 sets,  294 reps
  • fitness_center21520 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 (T-Bar)

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs
  • Set 4: 8 x 100 lbs

Total: 3680 lbs

4. Shoulder Press (seated smith)

  • Set 1: 12 x 125 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 10 x 125 lbs
  • Set 4: 8 x 125 lbs

Total: 5000 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 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 740 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: 12 x 60 lbs
  • Set 2: 12 x 60 lbs

Total: 1440 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 27.5 lbs
  • Set 2: 10 x 27.5 lbs

Total: 605 lbs