Deutschexpand_more

[PHUL] DAY 3: Upper Hypertophy

nach temelki

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Zusammenfassung

  • event_availableSeptember 1st, 2016
  • schedule55 minutes
  • equalizer24 sets,  225 reps
  • fitness_center16960 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 165 lbs
  • Set 2: 9 x 155 lbs
  • Set 3: 9 x 135 lbs
  • Set 4: 9 x 115 lbs

Total: 4965 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 42.5 lbs

Total: 2110 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 20 lbs

Total: 800 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