custom UPLOW4D UP3

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 21st, 2017
1 h
30 sets, 327 reps
15045 lbs

1. Bench Press (Incline Dumbell)

Set 1: 12 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 9 x 40 lbs
Set 4: 9 x 40 lbs

Total: 1600 lbs

2. Dead lifts

Set 1: 5 x 190 lbs
Set 2: 5 x 190 lbs
Set 3: 4 x 190 lbs
Set 4: 4 x 190 lbs

Total: 3420 lbs

3. Seated Arnold Press

Set 1: 12 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 9 x 25 lbs
Set 4: 6 x 25 lbs

Total: 925 lbs

4. Chest fly (dumb bell)

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 900 lbs

5. Row pully

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 8 x 100 lbs

Total: 2800 lbs

6. Front Plate Raise

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 900 lbs

7. Seated Dumbell Curl

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs

Total: 720 lbs

8. Tri push down

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

Total: 1080 lbs

9. Shrugs Plate

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 20 x 45 lbs

Total: 2700 lbs

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