[PHAT 5.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 5th, 2022
40 minutes
29 sets, 337 reps
8778.37 lbs

1. Y Raises

Set 1: 10 x 4.54 lbs
Set 2: 10 x 4.54 lbs

Total: 90.72 lbs

2. Lat Pulldowns (straight arm)

Set 1: 12 x 19.28 lbs
Set 2: 12 x 19.28 lbs

Total: 462.66 lbs

3. Hammer Strength Shoulder Press

Set 1: 18 x 20.41 lbs
Set 2: 15 x 20.41 lbs

Total: 673.58 lbs

4. Chin-ups

Set 1: 10 x 83.01 lbs
Set 2: 9 x 83.01 lbs
Set 3: 7 x 83.01 lbs

Total: 2158.19 lbs

5. Shoulder Press (standing barbell)

Set 1: 12 x 38.56 lbs
Set 2: 9 x 34.02 lbs
Set 3: 8 x 34.02 lbs

Total: 1040.99 lbs

6. Bentover Rows (barbell)

Set 1: 12 x 61.23 lbs
Set 2: 10 x 61.23 lbs
Set 3: 8 x 61.23 lbs

Total: 1837.05 lbs

7. Arnold Press

Set 1: 12 x 18.14 lbs
Set 2: 10 x 18.14 lbs
Set 3: 8 x 15.88 lbs

Total: 526.17 lbs

8. Seated Rows (v-bar)

Set 1: 12 x 27.22 lbs
Set 2: 10 x 27.22 lbs
Set 3: 8 x 27.22 lbs

Total: 816.47 lbs

9. Lateral Raises

Set 1: 20 x 6.8 lbs
Set 2: 18 x 6.8 lbs
Set 3: 10 x 6.8 lbs

Total: 326.59 lbs

10. Face Pulls

Set 1: 12 x 9.07 lbs
Set 2: 10 x 9.07 lbs
Set 3: 10 x 9.07 lbs

Total: 290.3 lbs

11. Lat Pulldowns (v-bar)

Set 1: 20 x 15.88 lbs
Set 2: 15 x 15.88 lbs

Total: 555.65 lbs

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