Englishexpand_more

[PHUL] DAY 1: Upper Power

by temelki

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Summary

  • event_availableSeptember 7th, 2016
  • schedule42 minutes
  • equalizer24 sets,  146 reps
  • fitness_center14875 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 225 lbs
  • Set 2: 4 x 205 lbs
  • Set 3: 5 x 185 lbs

Total: 2420 lbs

3. Bench Press (incline dumbbell)

  • Set 1: 6 x 75 lbs
  • Set 2: 7 x 65 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 10 x 55 lbs

Total: 1935 lbs

4. Pendlay Row

  • Set 1: 3 x 155 lbs
  • Set 2: 4 x 145 lbs
  • Set 3: 5 x 135 lbs

Total: 1720 lbs

5. Lat Pulldowns

  • Set 1: 6 x 80 lbs
  • Set 2: 7 x 70 lbs
  • Set 3: 8 x 60 lbs

Total: 1450 lbs

6. Shoulder Press (standing barbell)

  • Set 1: 6 x 105 lbs
  • Set 2: 7 x 95 lbs
  • Set 3: 7 x 95 lbs

Total: 1960 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: 10 x 180 lbs
  • Set 2: 10 x 180 lbs

Total: 3600 lbs