[PHAT 4.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

December 5th, 2021
47 minutes
35 sets, 288 reps
20180 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Face Pulls

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 13 x 20 lbs

Total: 860 lbs

3. Bench Press (incline barbell)

Set 1: 5 x 45 lbs
Set 2: 3 x 115 lbs
Set 3: 1 x 135 lbs
Set 4: 5 x 160 lbs
Set 5: 5 x 160 lbs
Set 6: 5 x 165 lbs

Total: 3130 lbs

4. Bentover Rows (barbell heavy)

Set 1: 15 x 45 lbs
Set 2: 8 x 95 lbs
Set 3: 5 x 160 lbs
Set 4: 5 x 160 lbs
Set 5: 5 x 160 lbs

Total: 3835 lbs

5. Shoulder Press (standing barbell)

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 95 lbs
Set 4: 5 x 95 lbs

Total: 1650 lbs

6. Pull-ups

Set 1: 9 x 185 lbs
Set 2: 8 x 185 lbs

Total: 3145 lbs

7. Landmine Press

Set 1: 10 x 75 lbs
Set 2: 10 x 75 lbs

Total: 1500 lbs

8. Lat Pulldowns

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1000 lbs

9. Shoulder Press (seated dumbbell)

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

10. Bicep Curls (ez bar)

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

Total: 1560 lbs

11. Skull Crushers

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

Total: 1800 lbs

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