[PHAT 5.0] D5: Chest + Arms HT

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 11th, 2022
1 h
28 sets, 290 reps
18225 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

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