Deutschexpand_more

[PHAT 4.0] D1: Upper Power

nach temelki

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Zusammenfassung

  • event_availableSeptember 26th, 2021
  • schedule1 h
  • equalizer36 sets,  253 reps
  • fitness_center23941 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 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 160 lbs

Total: 3105 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 160 lbs
  • Set 5: 5 x 160 lbs
  • Set 6: 5 x 160 lbs

Total: 3355 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 183 lbs
  • Set 2: 10 x 183 lbs

Total: 3660 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