custom UPLOW4D UP3

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 15th, 2017
1 h
30 sets, 310 reps
14300 lbs

1. Bench Press (Incline Dumbell)

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 10 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: 3 x 190 lbs

Total: 3230 lbs

3. Seated Arnold Press

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

Total: 900 lbs

4. Chest fly (dumb bell)

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 10 x 25 lbs

Total: 850 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: 10 x 25 lbs

Total: 850 lbs

7. Seated Dumbell Curl

Set 1: 12 x 20 lbs
Set 2: 11 x 20 lbs
Set 3: 8 x 20 lbs

Total: 620 lbs

8. Tri rope

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

Total: 750 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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