[PHAT 5.0] D5: Chest + Arms HT

nach temelki

Einstellungen

List View

Zusammenfassung

  • event_availableMarch 11th, 2022
  • schedule1 h
  • equalizer28 sets,  290 reps
  • fitness_center18225 lbs

1. External Rotations (cables)

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 200 lbs

2. Push-ups

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

Total: 2700 lbs

3. Bench Press

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 12 x 160 lbs
  • Set 4: 11 x 160 lbs
  • Set 5: 9 x 160 lbs
  • Set 6: 7 x 160 lbs

Total: 7140 lbs

4. Bench Press (incline dumbbell)

  • Set 1: 12 x 65 lbs
  • Set 2: 9 x 65 lbs
  • Set 3: 8 x 65 lbs

Total: 1885 lbs

5. Cable Crossovers (from low)

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

Total: 300 lbs

6. Hammer Strength Chest Press

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 35 lbs

Total: 1050 lbs

7. Bicep Curls (ez bar)

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

Total: 1680 lbs

8. Overhead Tricep Extension (dumbbell)

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 55 lbs

Total: 1650 lbs

9. Bicep Curls (rope)

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 30 lbs

Total: 810 lbs

10. Tricep Pushdowns (rope)

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 30 lbs

Total: 810 lbs