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[PHAT 4.0] D5: Chest + Arms HT

nach temelki

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Zusammenfassung

  • event_availableSeptember 23rd, 2021
  • schedule39 minutes
  • equalizer28 sets,  301 reps
  • fitness_center17175 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Push-ups

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs

Total: 2700 lbs

3. Bench Press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 115 lbs
  • Set 3: 12 x 135 lbs
  • Set 4: 10 x 135 lbs
  • Set 5: 8 x 145 lbs
  • Set 6: 8 x 155 lbs

Total: 6170 lbs

4. Bench Press (incline dumbbell)

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

Total: 1800 lbs

5. Hammer Strength Chest Press

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 25 lbs

Total: 750 lbs

6. Cable Crossovers (from low)

  • Set 1: 20 x 10 lbs
  • Set 2: 15 x 10 lbs

Total: 350 lbs

7. Bicep Curls (preacher)

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

Total: 1920 lbs

8. Overhead Tricep Extension (ez bar)

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

Total: 1800 lbs

9. Bicep Curls (cable single hand)

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

Total: 405 lbs

10. Tricep Pushdowns (rope)

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs

Total: 1080 lbs