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[PHAT 5.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableDecember 28th, 2021
  • schedule33 minutes
  • equalizer26 sets,  297 reps
  • fitness_center17507 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 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 8 x 135 lbs

Total: 4050 lbs

4. Hammer Strength Shoulder Press

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 8 x 80 lbs

Total: 2280 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: 12 x 60 lbs
  • Set 2: 10 x 60 lbs

Total: 1320 lbs

7. Seated Rows (v-bar)

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 8 x 60 lbs

Total: 1580 lbs

8. Lateral Raises

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

Total: 800 lbs

9. Face Pulls

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

Total: 640 lbs

10. Lat Pulldowns (v-bar)

  • Set 1: 20 x 35 lbs
  • Set 2: 15 x 35 lbs

Total: 1225 lbs