[PHAT 3.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

April 19th, 2018
41 minutes
24 sets, 260 reps
10881 lbs

1. Bench Press (flat dumbbell)

Set 1: 8 x 80 lbs
Set 2: 7 x 90 lbs
Set 3: 6 x 100 lbs

Total: 1870 lbs

2. Bench Press (incline dumbbell)

Set 1: 12 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs

Total: 2100 lbs

3. Hammer Strength Incline Press

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

Total: 900 lbs

4. Cable Crossovers (ladder)

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

Total: 476 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 42.5 lbs
Set 2: 10 x 42.5 lbs
Set 3: 15 x 25 lbs

Total: 1225 lbs

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