[PHAT 4.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 19th, 2020
57 minutes
30 sets, 309 reps
22267.5 lbs

1. Y Raises

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

Total: 200 lbs

2. Lat Pulldowns (straight arm)

Set 1: 12 x 42.5 lbs
Set 2: 11 x 42.5 lbs

Total: 977.5 lbs

3. Pendlay Row (speed)

Set 1: 3 x 135 lbs
Set 2: 3 x 135 lbs
Set 3: 3 x 135 lbs
Set 4: 3 x 135 lbs
Set 5: 3 x 135 lbs
Set 6: 3 x 135 lbs

Total: 2430 lbs

4. Hammer Strength Shoulder Press

Set 1: 12 x 55 lbs
Set 2: 10 x 65 lbs
Set 3: 8 x 75 lbs

Total: 1910 lbs

5. Lat Pulldowns

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 60 lbs

Total: 1580 lbs

6. Shrugs (machine)

Set 1: 15 x 185 lbs
Set 2: 12 x 205 lbs
Set 3: 10 x 225 lbs

Total: 7485 lbs

7. Seated Rows (v-bar)

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs

Total: 1800 lbs

8. Upright Rows (barbell)

Set 1: 15 x 70 lbs
Set 2: 12 x 70 lbs

Total: 1890 lbs

9. Lat Pulldowns (v-bar)

Set 1: 20 x 35 lbs
Set 2: 15 x 35 lbs
Set 3: 12 x 35 lbs

Total: 1645 lbs

10. Lateral Raises (machine)

Set 1: 20 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 12 x 50 lbs

Total: 2350 lbs

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