[PHAT 3.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

January 31st, 2018
1 h
27 sets, 264 reps
12710 lbs

1. Bench Press (speed)

Set 1: 3 x 135 lbs
Set 2: 3 x 135 lbs
Set 3: 3 x 135 lbs
Set 4: 3 x 135 lbs
Set 5: 3 x 135 lbs
Set 6: 3 x 135 lbs

Total: 2430 lbs

2. Bench Press (incline dumbbell)

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 9 x 80 lbs

Total: 2640 lbs

3. Hammer Strength Incline Press

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs

Total: 1350 lbs

4. Cable Crossovers (ladder)

Set 1: 15 x 10 lbs
Set 2: 12 x 13 lbs
Set 3: 12 x 17 lbs

Total: 510 lbs

5. Bicep Curls (standing dumbbell)

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

Total: 1110 lbs

6. Overhead Tricep Extension (dumbbell)

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

Total: 2220 lbs

7. Bicep Curls (rope)

Set 1: 10 x 42.5 lbs
Set 2: 10 x 42.5 lbs
Set 3: 15 x 25 lbs

Total: 1225 lbs

8. Tricep Pushdowns (rope) SS

Set 1: 10 x 42.5 lbs
Set 2: 10 x 42.5 lbs
Set 3: 15 x 25 lbs

Total: 1225 lbs

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