Deutschexpand_more

[PHAT 4.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

List View

Zusammenfassung

  • event_availableDecember 7th, 2021
  • schedule51 minutes
  • equalizer25 sets,  284 reps
  • fitness_center19877 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 35 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 8 x 135 lbs

Total: 2850 lbs

4. Hammer Strength Shoulder Press

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 65 lbs

Total: 1950 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: 10 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1400 lbs

7. Seated Rows (v-bar)

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

Total: 1500 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