[PHAT 3.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 2nd, 2019
32 minutes
29 sets, 318 reps
5508.88 lbs

1. External Rotations (cables)

Set 1: 10 x 4.54 lbs
Set 2: 10 x 4.54 lbs

Total: 90.72 lbs

2. Push-ups

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

3. Bench Press (flat dumbbell)

Set 1: 12 x 31.75 lbs
Set 2: 10 x 36.29 lbs
Set 3: 9 x 36.29 lbs
Set 4: 6 x 38.56 lbs

Total: 1301.81 lbs

4. Bench Press (incline dumbbell)

Set 1: 12 x 29.48 lbs
Set 2: 9 x 29.48 lbs
Set 3: 8 x 29.48 lbs

Total: 855.02 lbs

5. 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

6. 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

7. Bicep Curls (standing dumbbell)

Set 1: 12 x 13.61 lbs
Set 2: 10 x 15.88 lbs
Set 3: 8 x 18.14 lbs

Total: 467.2 lbs

8. 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

9. 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

10. 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

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