[PHAT 4.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 6th, 2021
28 minutes
25 sets, 292 reps
22457 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: 12 x 42.5 lbs

Total: 1020 lbs

3. Bentover Rows (barbell)

Set 1: 12 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 135 lbs

Total: 4050 lbs

4. Chin-ups

Set 1: 10 x 183 lbs
Set 2: 8 x 183 lbs
Set 3: 6 x 183 lbs

Total: 4392 lbs

5. 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

6. Shrugs (machine)

Set 1: 15 x 185 lbs
Set 2: 13 x 185 lbs

Total: 5180 lbs

7. Face Pulls

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

Total: 860 lbs

8. Hammer Strength Shoulder Press

Set 1: 12 x 65 lbs
Set 2: 11 x 65 lbs
Set 3: 8 x 65 lbs

Total: 2015 lbs

9. Upright Rows (barbell)

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

Total: 1890 lbs

10. Lateral Raises (machine)

Set 1: 20 x 30 lbs
Set 2: 15 x 30 lbs

Total: 1050 lbs

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