[PHAT 5.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

January 2nd, 2022
1 h
38 sets, 226 reps
23460 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Bench Press (incline barbell)

Set 1: 5 x 45 lbs
Set 2: 3 x 115 lbs
Set 3: 1 x 135 lbs
Set 4: 2 x 170 lbs
Set 5: 5 x 170 lbs
Set 6: 5 x 170 lbs

Total: 2745 lbs

3. Pull-ups

Set 1: 8 x 185 lbs
Set 2: 8 x 185 lbs

Total: 2960 lbs

4. Shoulder Press (standing barbell)

Set 1: 5 x 45 lbs
Set 2: 5 x 105 lbs
Set 3: 5 x 105 lbs
Set 4: 5 x 105 lbs

Total: 1800 lbs

5. Bentover Rows (barbell heavy)

Set 1: 5 x 185 lbs
Set 2: 5 x 185 lbs
Set 3: 5 x 185 lbs

Total: 2775 lbs

6. Shrugs (barbell power)

Set 1: 3 x 225 lbs
Set 2: 3 x 225 lbs
Set 3: 3 x 225 lbs
Set 4: 3 x 225 lbs
Set 5: 3 x 245 lbs
Set 6: 3 x 245 lbs
Set 7: 3 x 245 lbs
Set 8: 3 x 245 lbs
Set 9: 3 x 245 lbs
Set 10: 3 x 225 lbs

Total: 7050 lbs

7. Landmine Press

Set 1: 10 x 75 lbs
Set 2: 10 x 75 lbs

Total: 1500 lbs

8. Shoulder Press (seated dumbbell)

Set 1: 10 x 55 lbs
Set 2: 8 x 55 lbs
Set 3: 8 x 55 lbs

Total: 1430 lbs

9. Bicep Curls (ez bar)

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 0 lbs

Total: 1200 lbs

10. Skull Crushers

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

Total: 1800 lbs

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