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[PHAT 4.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableSeptember 30th, 2021
  • schedule44 minutes
  • equalizer25 sets,  295 reps
  • fitness_center22685 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 120 lbs
  • Set 2: 12 x 120 lbs
  • Set 3: 8 x 130 lbs

Total: 3920 lbs

4. Chin-ups

  • Set 1: 10 x 183 lbs
  • Set 2: 9 x 183 lbs
  • Set 3: 6 x 183 lbs

Total: 4575 lbs

5. Seated Rows (v-bar)

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 70 lbs

Total: 1880 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 70 lbs
  • Set 3: 8 x 70 lbs

Total: 2110 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