[PHUL] DAY 3: Upper Hypertophy

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 21st, 2016
32 minutes
24 sets, 233 reps
14550 lbs

1. Cable Crossovers (from low)

Set 1: 12 x 10 lbs
Set 2: 10 x 13 lbs

Total: 250 lbs

2. Bench Press (incline barbell)

Set 1: 8 x 175 lbs
Set 2: 9 x 155 lbs
Set 3: 9 x 135 lbs
Set 4: 9 x 115 lbs

Total: 5045 lbs

3. Flys (incline dumbbell)

Set 1: 8 x 40 lbs
Set 2: 9 x 35 lbs
Set 3: 10 x 30 lbs

Total: 935 lbs

4. Seated Rows (v-bar)

Set 1: 8 x 80 lbs
Set 2: 9 x 70 lbs
Set 3: 10 x 60 lbs
Set 4: 12 x 50 lbs

Total: 2470 lbs

5. Lat Pulldowns (straight arm)

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1050 lbs

6. Lateral Raises (dumbbells)

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 10 lbs

Total: 700 lbs

7. Dips

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs

Total: 3600 lbs

8. Bicep Curls (standing dumbbell)

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs

Total: 500 lbs

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