[PPL6D] Push A

nach temelki

Einstellungen

lbskgs

Zusammenfassung

January 26th, 2020
47 minutes
29 sets, 249 reps
19617 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Bench Press

Set 1: 5 x 45 lbs
Set 2: 3 x 135 lbs
Set 3: 1 x 185 lbs
Set 4: 3 x 205 lbs
Set 5: 3 x 205 lbs
Set 6: 3 x 205 lbs
Set 7: 3 x 205 lbs
Set 8: 3 x 205 lbs
Set 9: 15 x 135 lbs

Total: 5915 lbs

3. Shoulder Press (seated smith)

Set 1: 8 x 115 lbs
Set 2: 8 x 115 lbs
Set 3: 8 x 115 lbs

Total: 2760 lbs

4. Dips

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 10 x 180 lbs

Total: 5400 lbs

5. Upright Rows (barbell)

Set 1: 15 x 65 lbs
Set 2: 13 x 65 lbs
Set 3: 11 x 65 lbs
Set 4: 10 x 65 lbs

Total: 3185 lbs

6. Cable Crossovers (from low) SS

Set 1: 15 x 13 lbs
Set 2: 13 x 13 lbs
Set 3: 11 x 13 lbs
Set 4: 10 x 13 lbs

Total: 637 lbs

7. Overhead Tricep Extension (rope)

Set 1: 12 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 8 x 40 lbs
Set 4: 8 x 40 lbs

Total: 1520 lbs

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