[PHAT 3.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 25th, 2018
3 h
27 sets, 283 reps
11915 lbs

1. Bench Press (flat dumbbell - ladder)

Set 1: 2 x 80 lbs
Set 2: 6 x 80 lbs
Set 3: 10 x 80 lbs
Set 4: 2 x 80 lbs
Set 5: 6 x 80 lbs
Set 6: 8 x 80 lbs

Total: 2720 lbs

2. Bench Press (incline dumbbell)

Set 1: 10 x 70 lbs
Set 2: 8 x 70 lbs
Set 3: 7 x 70 lbs

Total: 1750 lbs

3. Hammer Strength Decline Press

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

Total: 1110 lbs

4. Flys (cables)

Set 1: 20 x 15 lbs
Set 2: 15 x 20 lbs
Set 3: 10 x 20 lbs

Total: 800 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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