[PHUL] DAY 3: Upper Hypertophy

nach temelki

Einstellungen

lbskgs

Zusammenfassung

September 10th, 2016
2 h
24 sets, 224 reps
16945 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 170 lbs
Set 2: 9 x 155 lbs
Set 3: 10 x 135 lbs
Set 4: 7 x 115 lbs

Total: 4910 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 70 lbs
Set 2: 9 x 60 lbs
Set 3: 10 x 50 lbs
Set 4: 12 x 50 lbs

Total: 2200 lbs

5. Single-handed Rows (dumbbell)

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

Total: 1600 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 15 lbs

Total: 750 lbs

7. Chin-ups

Set 1: 8 x 180 lbs
Set 2: 7 x 180 lbs

Total: 2700 lbs

8. Dips

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

Total: 3600 lbs

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