[PHUL] DAY 3: Upper Hypertophy

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 15th, 2015
34 minutes
22 sets, 220 reps
12220 lbs

1. Bench Press (incline barbell)

Set 1: 12 x 145 lbs
Set 2: 10 x 145 lbs
Set 3: 8 x 145 lbs

Total: 4350 lbs

2. Flys (incline dumbbell)

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 30 lbs

Total: 900 lbs

3. Seated Rows (v-bar)

Set 1: 12 x 60 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs

Total: 1980 lbs

4. Single-handed Rows (dumbbell)

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 60 lbs

Total: 1580 lbs

5. Lateral Raises (seated)

Set 1: 12 x 15 lbs
Set 2: 11 x 15 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 20 lbs

Total: 665 lbs

6. Bicep Curls (seated dumbbell)

Set 1: 12 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 8 x 30 lbs

Total: 730 lbs

7. Tricep Pushdowns

Set 1: 12 x 65 lbs
Set 2: 10 x 65 lbs
Set 3: 9 x 65 lbs

Total: 2015 lbs

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