[PHAT 4.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 20th, 2021
1 h
25 sets, 296 reps
22492 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 140 lbs
Set 2: 10 x 140 lbs
Set 3: 10 x 140 lbs

Total: 4480 lbs

4. Hammer Strength Shoulder Press

Set 1: 12 x 65 lbs
Set 2: 11 x 65 lbs
Set 3: 10 x 65 lbs

Total: 2145 lbs

5. Chin-ups

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

Total: 4392 lbs

6. Upright Rows (barbell)

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

Total: 1890 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. Lateral Raises

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

Total: 525 lbs

9. Face Pulls

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

Total: 860 lbs

10. Shrugs (machine)

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

Total: 5180 lbs

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