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[PHAT 3.0] D5: Chest + Arms HT

nach temelki

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Zusammenfassung

  • event_availableMarch 20th, 2019
  • schedule1 h
  • equalizer25 sets,  277 reps
  • fitness_center5402.29 lbs

1. Bench Press (flat dumbbell)

  • Set 1: 12 x 31.75 lbs
  • Set 2: 10 x 36.29 lbs
  • Set 3: 8 x 36.29 lbs
  • Set 4: 6 x 40.82 lbs

Total: 1279.13 lbs

2. Bench Press (incline dumbbell)

  • Set 1: 12 x 31.75 lbs
  • Set 2: 9 x 31.75 lbs
  • Set 3: 8 x 31.75 lbs

Total: 920.79 lbs

3. Hammer Strength Decline Press

  • Set 1: 15 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 10 x 13.61 lbs

Total: 503.49 lbs

4. Flys (cables)

  • Set 1: 20 x 6.8 lbs
  • Set 2: 15 x 9.07 lbs
  • Set 3: 10 x 9.07 lbs

Total: 362.87 lbs

5. Bicep Curls (standing dumbbell)

  • Set 1: 12 x 13.61 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 8 x 13.61 lbs

Total: 408.23 lbs

6. Overhead Tricep Extension (dumbbell)

  • 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

7. Bicep Curls (rope)

  • Set 1: 10 x 19.28 lbs
  • Set 2: 10 x 19.28 lbs
  • Set 3: 15 x 11.34 lbs

Total: 555.65 lbs

8. Tricep Pushdowns (rope) SS

  • Set 1: 10 x 19.28 lbs
  • Set 2: 10 x 19.28 lbs
  • Set 3: 15 x 11.34 lbs

Total: 555.65 lbs