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[PHAT 4.0] D1: Upper Power

nach temelki

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Zusammenfassung

  • event_availableNovember 14th, 2020
  • schedule5 h
  • equalizer37 sets,  NaN reps
  • fitness_centerNaN 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: 5 x 135 lbs
  • Set 3: 5 x 155 lbs
  • Set 4: 5 x 155 lbs
  • Set 5: 5 x 155 lbs

Total: 3225 lbs

4. Bentover Rows (barbell heavy)

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

Total: 3575 lbs

5. Shoulder Press (standing barbell)

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 65 lbs
  • Set 3: 5 x 95 lbs
  • Set 4: null x 95 lbs
  • Set 5: null x 95 lbs

Total: NaN lbs

6. Pull-ups

  • Set 1: 10 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 6 x 180 lbs
  • Set 4: 6 x 180 lbs

Total: 5400 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: 9 x 180 lbs
  • Set 3: 8 x 180 lbs

Total: 4860 lbs

9. Shoulder Press (seated dumbbell)

  • Set 1: 10 x 40 lbs
  • Set 2: null x 40 lbs
  • Set 3: null x 40 lbs

Total: NaN lbs

10. Bicep Curls (ez bar)

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

Total: NaN lbs

11. Skull Crushers

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

Total: 1500 lbs