custom UPLOW4D UP3

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 9th, 2017
1 h
30 sets, 300 reps
14520 lbs

1. Bench Press (Incline Dumbell)

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 8 x 45 lbs
Set 4: 6 x 45 lbs

Total: 1530 lbs

2. Dead lifts

Set 1: 5 x 205 lbs
Set 2: 4 x 205 lbs
Set 3: 3 x 205 lbs
Set 4: 3 x 205 lbs

Total: 3075 lbs

3. Shoulder press (dumbell)

Set 1: 12 x 30 lbs
Set 2: 9 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 7 x 30 lbs

Total: 1080 lbs

4. Chest fly (dumb bell)

Set 1: 12 x 35 lbs
Set 2: 11 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1155 lbs

5. Row pully

Set 1: 10 x 105 lbs
Set 2: 8 x 105 lbs
Set 3: 6 x 105 lbs

Total: 2520 lbs

6. Front Plate Raise

Set 1: 12 x 25 lbs
Set 2: 11 x 25 lbs
Set 3: 10 x 25 lbs

Total: 825 lbs

7. Curl (rope)

Set 1: 12 x 30 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 20 lbs

Total: 810 lbs

8. Tri rope

Set 1: 12 x 25 lbs
Set 2: 11 x 25 lbs
Set 3: 10 x 25 lbs

Total: 825 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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