[PHAT 5.0] D3: Back + Shoulders HT

nach temelki

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Zusammenfassung

  • event_availableFebruary 6th, 2022
  • schedule0 minutes
  • equalizer29 sets,  334 reps
  • fitness_center18290 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: 15 x 45 lbs
  • Set 2: 15 x 45 lbs

Total: 1350 lbs

4. Chin-ups

  • Set 1: 10 x 183 lbs
  • Set 2: 9 x 183 lbs
  • Set 3: 6 x 183 lbs

Total: 4575 lbs

5. Shoulder Press (standing barbell)

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 75 lbs

Total: 2030 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 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 30 lbs

Total: 900 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