Chest Back

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 28th, 2016
1 h
40 sets, 546 reps
17055 lbs

1. Chest flys (machine)

Set 1: 16 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 6 x 60 lbs
Set 4: 4 x 60 lbs

Total: 2160 lbs

2. Back fly (machine)

Set 1: 16 x 45 lbs
Set 2: 14 x 45 lbs
Set 3: 12 x 45 lbs
Set 4: 10 x 45 lbs

Total: 2340 lbs

3. Pull down

Set 1: 14 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1800 lbs

4. Chest Fly (pully)

Set 1: 16 x 10 lbs
Set 2: 10 x 15 lbs
Set 3: 9 x 15 lbs
Set 4: 8 x 15 lbs

Total: 565 lbs

5. Row

Set 1: 12 x 40 lbs
Set 2: 12 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 8 x 30 lbs

Total: 1380 lbs

6. Chest press (machine)

Set 1: 14 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 8 x 25 lbs

Total: 1100 lbs

7. Face pulls

Set 1: 20 x 40 lbs
Set 2: 18 x 40 lbs
Set 3: 16 x 50 lbs

Total: 2320 lbs

8. Pull down (old machine)

Set 1: 12 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2240 lbs

9. Chest press (older straigt machine)

Set 1: 14 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1800 lbs

10. Tripple Threat (phase 1 only)

Set 1: 14 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

11. Chest press plate

Set 1: 25 x 18 lbs
Set 2: 25 x 18 lbs
Set 3: 25 x 18 lbs

Total: 1350 lbs

12. Planks (side and mid)

Set 1: 30 x 0 lbs
Set 2: 30 x 0 lbs

Total: 0 lbs

Name

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