[PHAT 4.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 11th, 2020
1 h
33 sets, 360 reps
14086 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 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

3. Bench Press (speed)

Set 1: 3 x 135 lbs
Set 2: 3 x 135 lbs
Set 3: 3 x 135 lbs
Set 4: 3 x 135 lbs
Set 5: 3 x 135 lbs
Set 6: 3 x 135 lbs

Total: 2430 lbs

4. Bench Press (incline dumbbell)

Set 1: 12 x 75 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 80 lbs

Total: 2340 lbs

5. Hammer Strength Chest Press

Set 1: 15 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 10 x 25 lbs

Total: 925 lbs

6. Cable Crossovers (from low)

Set 1: 20 x 10 lbs
Set 2: 15 x 10 lbs
Set 3: 12 x 10 lbs

Total: 470 lbs

7. Bicep Curls (preacher)

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

Total: 2040 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 13 lbs
Set 2: 12 x 13 lbs

Total: 351 lbs

10. Tricep Pushdowns (rope)

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

Total: 1080 lbs

11. Bicep Curls (spider)

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

Total: 1050 lbs

12. Overhead Tricep Extension (dumbbell)

Set 1: 20 x 40 lbs
Set 2: 15 x 40 lbs

Total: 1400 lbs

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