[PHUL] DAY 3: Upper Hypertophy

nach temelki

Einstellungen

lbskgs

Zusammenfassung

June 4th, 2015
29 minutes
19 sets, 197 reps
10915 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. Cable Crossovers (from low)

Set 1: 12 x 17 lbs
Set 2: 10 x 17 lbs
Set 3: 8 x 17 lbs

Total: 510 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 50 lbs

Total: 1500 lbs

5. Lateral Raises (seated)

Set 1: 12 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 9 x 15 lbs

Total: 465 lbs

6. Bicep Curls (seated dumbbell)

Set 1: 12 x 25 lbs
Set 2: 10 x 25 lbs

Total: 550 lbs

7. Tricep Pushdowns

Set 1: 12 x 65 lbs
Set 2: 12 x 65 lbs

Total: 1560 lbs

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