Deutschexpand_more

[PHAT 4.0] D1: Upper Power

nach temelki

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Zusammenfassung

  • event_availableNovember 17th, 2021
  • schedule41 minutes
  • equalizer28 sets,  214 reps
  • fitness_center16410 lbs

1. Face Pulls

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 13 x 20 lbs

Total: 860 lbs

2. 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

Total: 2305 lbs

3. Bentover Rows (barbell heavy)

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 160 lbs
  • Set 3: 5 x 160 lbs
  • Set 4: 5 x 160 lbs

Total: 3075 lbs

4. Shoulder Press (standing barbell)

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

Total: 1650 lbs

5. Pull-ups

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

Total: 2960 lbs

6. Lat Pulldowns

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

Total: 1200 lbs

7. Shoulder Press (seated dumbbell)

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

Total: 1000 lbs

8. 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

9. Skull Crushers

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

Total: 1800 lbs