[PPL6D] Push A

nach temelki

Einstellungen

lbskgs

Zusammenfassung

January 7th, 2020
56 minutes
29 sets, 262 reps
20296 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: 10 x 155 lbs

Total: 5440 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 60 lbs
Set 2: 13 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 10 x 60 lbs

Total: 3000 lbs

6. Cable Crossovers (ladder)

Set 1: 15 x 13 lbs
Set 2: 13 x 17 lbs
Set 3: 12 x 17 lbs
Set 4: 12 x 23 lbs

Total: 896 lbs

7. Overhead Tricep Extension (dumbbell)

Set 1: 15 x 50 lbs
Set 2: 13 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs

Total: 2600 lbs

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