[PHAT 4.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 1st, 2020
1 h
35 sets, 276 reps
27175 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 25 lbs
Set 2: 13 x 25 lbs

Total: 700 lbs

3. Bench Press (flat dumbbell)

Set 1: 5 x 70 lbs
Set 2: 5 x 80 lbs
Set 3: 5 x 95 lbs
Set 4: 5 x 95 lbs
Set 5: 5 x 95 lbs

Total: 2175 lbs

4. Bentover Rows (barbell heavy)

Set 1: 5 x 135 lbs
Set 2: 5 x 155 lbs
Set 3: 5 x 185 lbs
Set 4: 5 x 190 lbs
Set 5: 5 x 190 lbs

Total: 4275 lbs

5. Shoulder Press (standing barbell)

Set 1: 5 x 45 lbs
Set 2: 5 x 65 lbs
Set 3: 5 x 105 lbs
Set 4: 5 x 105 lbs
Set 5: 5 x 105 lbs

Total: 2125 lbs

6. Pull-ups

Set 1: 10 x 185 lbs
Set 2: 8 x 185 lbs

Total: 3330 lbs

7. Rack Chins

Set 1: 10 x 185 lbs
Set 2: 10 x 185 lbs

Total: 3700 lbs

8. Dips (weighted)

Set 1: 10 x 210 lbs
Set 2: 9 x 210 lbs
Set 3: 8 x 210 lbs

Total: 5670 lbs

9. Shoulder Press (seated dumbbell)

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1400 lbs

10. Bicep Curls (ez bar)

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

Total: 1800 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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