[PHAT 3.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 13th, 2018
1 h
26 sets, 300 reps
12471 lbs

1. Bench Press (flat dumbbell)

Set 1: 12 x 70 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 90 lbs
Set 4: 6 x 90 lbs

Total: 2900 lbs

2. Bench Press (incline dumbbell)

Set 1: 10 x 70 lbs
Set 2: 8 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 6 x 70 lbs

Total: 2240 lbs

3. Hammer Strength Incline Press

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

Total: 1110 lbs

4. Cable Crossovers (ladder)

Set 1: 20 x 10 lbs
Set 2: 18 x 13 lbs
Set 3: 15 x 17 lbs

Total: 689 lbs

5. Bicep Curls (standing dumbbell)

Set 1: 15 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 8 x 30 lbs

Total: 1050 lbs

6. Overhead Tricep Extension (dumbbell)

Set 1: 15 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 10 x 55 lbs

Total: 2035 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 42.2 lbs
Set 2: 10 x 42.5 lbs
Set 3: 15 x 25 lbs

Total: 1222 lbs

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