[PHUL] DAY 1: Upper Power

nach temelki

Einstellungen

lbskgs

Zusammenfassung

August 29th, 2016
32 minutes
24 sets, 144 reps
13640 lbs

1. Bench Press (warmup)

Set 1: 5 x 45 lbs
Set 2: 5 x 115 lbs
Set 3: 3 x 135 lbs
Set 4: 1 x 185 lbs

Total: 1390 lbs

2. Bench Press

Set 1: 3 x 205 lbs
Set 2: 4 x 195 lbs
Set 3: 5 x 185 lbs

Total: 2320 lbs

3. Bench Press (incline dumbbell)

Set 1: 6 x 75 lbs
Set 2: 7 x 65 lbs
Set 3: 8 x 55 lbs
Set 4: 10 x 45 lbs

Total: 1795 lbs

4. Pendlay Row

Set 1: 3 x 155 lbs
Set 2: 4 x 135 lbs
Set 3: 5 x 115 lbs

Total: 1580 lbs

5. Lat Pulldowns

Set 1: 6 x 70 lbs
Set 2: 8 x 60 lbs
Set 3: 8 x 50 lbs

Total: 1300 lbs

6. Shoulder Press (standing barbell)

Set 1: 6 x 105 lbs
Set 2: 7 x 95 lbs
Set 3: 8 x 85 lbs

Total: 1975 lbs

7. Curl and Press (standing)

Set 1: 8 x 25 lbs
Set 2: 8 x 25 lbs

Total: 400 lbs

8. Push-ups (feet elevated)

Set 1: 8 x 180 lbs
Set 2: 8 x 180 lbs

Total: 2880 lbs

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