[PHAT 3.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

April 17th, 2018
40 minutes
27 sets, 246 reps
13520 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 155 lbs
Set 2: 3 x 155 lbs
Set 3: 3 x 155 lbs
Set 4: 3 x 160 lbs
Set 5: 3 x 160 lbs
Set 6: 3 x 160 lbs

Total: 2835 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: 12 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1100 lbs

6. 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

7. 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

8. Shrugs (dumbbell)

Set 1: 15 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 10 x 60 lbs

Total: 2220 lbs

9. Face Pulls

Set 1: 15 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 10 x 30 lbs

Total: 1110 lbs

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