[PPL6D] Push B

nach temelki

Einstellungen

lbskgs

Zusammenfassung

December 11th, 2019
1 h
30 sets, 262 reps
14245 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 120 lbs
Set 4: 3 x 125 lbs
Set 5: 3 x 125 lbs
Set 6: 3 x 125 lbs
Set 7: 3 x 125 lbs
Set 8: 10 x 105 lbs

Total: 3230 lbs

3. Bench Press (incline dumbbell)

Set 1: 12 x 70 lbs
Set 2: 11 x 75 lbs
Set 3: 8 x 75 lbs

Total: 2265 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: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs
Set 5: 10 x 50 lbs

Total: 2500 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

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