[PPL6D] Push B

nach temelki

Einstellungen

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Zusammenfassung

  • event_availableJanuary 17th, 2020
  • schedule1 h
  • equalizer30 sets,  275 reps
  • fitness_center15355 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Shoulder Press (standing barbell)

  • Set 1: 5 x 45 lbs
  • Set 2: 1 x 95 lbs
  • Set 3: 3 x 115 lbs
  • Set 4: 3 x 115 lbs
  • Set 5: 3 x 115 lbs
  • Set 6: 3 x 115 lbs
  • Set 7: 3 x 115 lbs
  • Set 8: 10 x 95 lbs

Total: 2995 lbs

3. Bench Press (incline dumbbell)

  • Set 1: 12 x 65 lbs
  • Set 2: 11 x 65 lbs
  • Set 3: 10 x 65 lbs

Total: 2145 lbs

4. Flys (flat dumbbell)

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 10 x 35 lbs

Total: 1750 lbs

5. Lateral Raises (machine)

  • Set 1: 15 x 65 lbs
  • Set 2: 13 x 65 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: 11 x 65 lbs
  • Set 5: 10 x 65 lbs

Total: 3965 lbs

6. Bench Press (incline close grip)

  • Set 1: 10 x 115 lbs
  • Set 2: 10 x 115 lbs
  • Set 3: 10 x 115 lbs

Total: 3450 lbs

7. Tricep Pushdowns (single hand)

  • Set 1: 15 x 17 lbs
  • Set 2: 13 x 17 lbs
  • Set 3: 12 x 17 lbs
  • Set 4: 10 x 17 lbs

Total: 850 lbs