[PHAT 3.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 29th, 2019
1 h
29 sets, 317 reps
12110 lbs

1. External Rotations (cables)

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

Total: 200 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 70 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 80 lbs
Set 4: 6 x 90 lbs

Total: 2820 lbs

4. Bench Press (incline dumbbell)

Set 1: 12 x 70 lbs
Set 2: 9 x 70 lbs
Set 3: 8 x 70 lbs

Total: 2030 lbs

5. 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

6. Flys (cables)

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

Total: 800 lbs

7. Bicep Curls (standing dumbbell)

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 30 lbs

Total: 900 lbs

8. Overhead Tricep Extension (dumbbell)

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs

Total: 1800 lbs

9. 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

10. 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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