custom UPLOW4D UP1

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 22nd, 2017
50 minutes
31 sets, 308 reps
17642.5 lbs

1. Bench Press (Barbell)

Set 1: 10 x 45 lbs
Set 2: 10 x 75 lbs
Set 3: 5 x 100 lbs
Set 4: 5 x 100 lbs
Set 5: 5 x 100 lbs

Total: 2700 lbs

2. Bent over rows

Set 1: 7 x 100 lbs
Set 2: 7 x 100 lbs
Set 3: 6 x 100 lbs
Set 4: 5 x 100 lbs

Total: 2500 lbs

3. Smith machine over head press

Set 1: 6 x 60 lbs
Set 2: 5 x 60 lbs
Set 3: 4 x 60 lbs
Set 4: 4 x 60 lbs

Total: 1140 lbs

4. Chest Fly (pully)

Set 1: 12 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 9 x 15 lbs

Total: 465 lbs

5. Lat pull down (pully)

Set 1: 12 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 6 x 100 lbs

Total: 2800 lbs

6. Lateral Raise (Dumbell)

Set 1: 12 x 17.5 lbs
Set 2: 10 x 17.5 lbs
Set 3: 10 x 17.5 lbs

Total: 560 lbs

7. 21s

Set 1: 21 x 17.5 lbs
Set 2: 21 x 17.5 lbs
Set 3: 15 x 17.5 lbs

Total: 997.5 lbs

8. Tri Over head

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1080 lbs

9. Smith Machine Shrug

Set 1: 18 x 120 lbs
Set 2: 15 x 120 lbs
Set 3: 12 x 120 lbs

Total: 5400 lbs

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