[PHAT 4.0] D1: Upper Power

by temelki

Settings

lbskgs

Summary

September 9th, 2021
48 minutes
36 sets, 251 reps
23811 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: 13 x 20 lbs

Total: 560 lbs

3. Bench Press (incline barbell)

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

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 65 lbs
Set 3: 1 x 95 lbs
Set 4: 5 x 105 lbs
Set 5: 5 x 105 lbs
Set 6: 5 x 105 lbs

Total: 2090 lbs

6. Pull-ups

Set 1: 10 x 183 lbs
Set 2: 7 x 183 lbs

Total: 3111 lbs

7. Rack Chins

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs

Total: 3600 lbs

8. Dips (weighted)

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs

Total: 3600 lbs

9. Shoulder Press (seated dumbbell)

Set 1: 10 x 40 lbs
Set 2: 10 x 45 lbs

Total: 850 lbs

10. Bicep Curls (ez bar)

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

Total: 1440 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

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined