[PHAT 5.0] D1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 23rd, 2022
45 minutes
38 sets, 229 reps
26680 lbs

1. External Rotations (cables)

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. Push-ups

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

Total: 2700 lbs

4. Bench Press (incline barbell)

Set 1: 5 x 45 lbs
Set 2: 3 x 135 lbs
Set 3: 1 x 155 lbs
Set 4: 5 x 175 lbs
Set 5: 5 x 175 lbs
Set 6: 5 x 175 lbs

Total: 3410 lbs

5. Pull-ups

Set 1: 8 x 185 lbs
Set 2: 7 x 185 lbs
Set 3: 6 x 185 lbs

Total: 3885 lbs

6. Shoulder Press (standing barbell heavy)

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 95 lbs
Set 4: 5 x 95 lbs

Total: 1650 lbs

7. Bentover Rows (barbell heavy)

Set 1: 5 x 155 lbs
Set 2: 5 x 155 lbs
Set 3: 5 x 155 lbs

Total: 2325 lbs

8. Shrugs (barbell power)

Set 1: 3 x 245 lbs
Set 2: 3 x 245 lbs
Set 3: 3 x 245 lbs
Set 4: 3 x 245 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 245 lbs

Total: 7350 lbs

9. Landmine Press

Set 1: 10 x 100 lbs
Set 2: 9 x 100 lbs
Set 3: 8 x 100 lbs

Total: 2700 lbs

10. Shoulder Press (seated dumbbell)

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 55 lbs

Total: 1440 lbs

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