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[PHAT 4.0] D1: Upper Power

nach temelki

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Zusammenfassung

  • event_availableSeptember 9th, 2021
  • schedule48 minutes
  • equalizer36 sets,  251 reps
  • fitness_center10800.49 lbs

1. External Rotations (cables)

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs

Total: 90.72 lbs

2. Face Pulls

  • Set 1: 15 x 9.07 lbs
  • Set 2: 13 x 9.07 lbs

Total: 254.01 lbs

3. Bench Press (incline barbell)

  • Set 1: 5 x 43.09 lbs
  • Set 2: 3 x 52.16 lbs
  • Set 3: 1 x 61.23 lbs
  • Set 4: 5 x 70.31 lbs
  • Set 5: 5 x 70.31 lbs
  • Set 6: 5 x 70.31 lbs

Total: 1487.78 lbs

4. Bentover Rows (barbell heavy)

  • Set 1: 5 x 43.09 lbs
  • Set 2: 3 x 52.16 lbs
  • Set 3: 1 x 61.23 lbs
  • Set 4: 5 x 70.31 lbs
  • Set 5: 5 x 70.31 lbs
  • Set 6: 5 x 70.31 lbs

Total: 1487.78 lbs

5. Shoulder Press (standing barbell)

  • Set 1: 5 x 20.41 lbs
  • Set 2: 3 x 29.48 lbs
  • Set 3: 1 x 43.09 lbs
  • Set 4: 5 x 47.63 lbs
  • Set 5: 5 x 47.63 lbs
  • Set 6: 5 x 47.63 lbs

Total: 948.01 lbs

6. Pull-ups

  • Set 1: 10 x 83.01 lbs
  • Set 2: 7 x 83.01 lbs

Total: 1411.13 lbs

7. Rack Chins

  • Set 1: 10 x 81.65 lbs
  • Set 2: 10 x 81.65 lbs

Total: 1632.93 lbs

8. Dips (weighted)

  • Set 1: 10 x 81.65 lbs
  • Set 2: 10 x 81.65 lbs

Total: 1632.93 lbs

9. Shoulder Press (seated dumbbell)

  • Set 1: 10 x 18.14 lbs
  • Set 2: 10 x 20.41 lbs

Total: 385.55 lbs

10. Bicep Curls (ez bar)

  • Set 1: 8 x 27.22 lbs
  • Set 2: 8 x 27.22 lbs
  • Set 3: 8 x 27.22 lbs

Total: 653.17 lbs

11. Skull Crushers

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 10 x 27.22 lbs

Total: 816.47 lbs