[PHAT 5.0] D3: Back + Shoulders HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

April 2nd, 2022
46 minutes
29 sets, 334 reps
18948 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. Hammer Strength Shoulder Press

Set 1: 18 x 45 lbs
Set 2: 15 x 45 lbs

Total: 1485 lbs

4. Chin-ups

Set 1: 10 x 183 lbs
Set 2: 9 x 183 lbs
Set 3: 7 x 183 lbs

Total: 4758 lbs

5. Shoulder Press (standing barbell)

Set 1: 12 x 85 lbs
Set 2: 9 x 75 lbs
Set 3: 5 x 75 lbs

Total: 2070 lbs

6. Bentover Rows (barbell)

Set 1: 12 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 8 x 135 lbs

Total: 4050 lbs

7. Arnold Press

Set 1: 12 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 8 x 40 lbs

Total: 1200 lbs

8. 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

9. Lateral Raises

Set 1: 20 x 15 lbs
Set 2: 18 x 15 lbs
Set 3: 10 x 15 lbs

Total: 720 lbs

10. Face Pulls

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

Total: 640 lbs

11. Lat Pulldowns (v-bar)

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

Total: 1225 lbs

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