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[PHUL] DAY 3: Upper Hypertophy

nach temelki

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Zusammenfassung

  • event_availableMay 15th, 2015
  • schedule34 minutes
  • equalizer22 sets,  220 reps
  • fitness_center5542.9 lbs

1. Bench Press (incline barbell)

  • Set 1: 12 x 65.77 lbs
  • Set 2: 10 x 65.77 lbs
  • Set 3: 8 x 65.77 lbs

Total: 1973.13 lbs

2. Flys (incline dumbbell)

  • Set 1: 12 x 13.61 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 8 x 13.61 lbs

Total: 408.23 lbs

3. Seated Rows (v-bar)

  • Set 1: 12 x 27.22 lbs
  • Set 2: 10 x 31.75 lbs
  • Set 3: 8 x 31.75 lbs

Total: 898.11 lbs

4. Single-handed Rows (dumbbell)

  • Set 1: 12 x 22.68 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 8 x 27.22 lbs

Total: 716.68 lbs

5. Lateral Raises (seated)

  • Set 1: 12 x 6.8 lbs
  • Set 2: 11 x 6.8 lbs
  • Set 3: 8 x 9.07 lbs
  • Set 4: 8 x 9.07 lbs

Total: 301.64 lbs

6. Bicep Curls (seated dumbbell)

  • Set 1: 12 x 9.07 lbs
  • Set 2: 10 x 11.34 lbs
  • Set 3: 8 x 13.61 lbs

Total: 331.12 lbs

7. Tricep Pushdowns

  • Set 1: 12 x 29.48 lbs
  • Set 2: 10 x 29.48 lbs
  • Set 3: 9 x 29.48 lbs

Total: 913.99 lbs