[PHAT 4.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 2nd, 2021
53 minutes
37 sets, 267 reps
23670 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 155 lbs
Set 5: 5 x 155 lbs
Set 6: 5 x 155 lbs

Total: 3030 lbs

4. Bentover Rows (barbell heavy)

Set 1: 5 x 95 lbs
Set 2: 3 x 115 lbs
Set 3: 1 x 135 lbs
Set 4: 5 x 155 lbs
Set 5: 5 x 155 lbs
Set 6: 5 x 155 lbs

Total: 3280 lbs

5. Shoulder Press (standing barbell)

Set 1: 5 x 45 lbs
Set 2: 3 x 15 lbs
Set 3: 1 x 65 lbs
Set 4: 5 x 95 lbs
Set 5: 5 x 95 lbs
Set 6: 5 x 95 lbs

Total: 1760 lbs

6. Pull-ups

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

Total: 2960 lbs

7. Rack Chins

Set 1: 8 x 180 lbs
Set 2: 8 x 180 lbs

Total: 2880 lbs

8. Dips (weighted)

Set 1: 14 x 185 lbs
Set 2: 10 x 185 lbs

Total: 4440 lbs

9. Shoulder Press (seated dumbbell)

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs

Total: 900 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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