custom UPLOW4D UP3

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 19th, 2017
1 h
30 sets, 317 reps
14805 lbs

1. Bench Press (Incline Dumbell)

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

Total: 1760 lbs

2. Dead lifts

Set 1: 4 x 200 lbs
Set 2: 4 x 200 lbs
Set 3: 4 x 200 lbs
Set 4: 4 x 200 lbs

Total: 3200 lbs

3. Seated Arnold Press

Set 1: 12 x 25 lbs
Set 2: 11 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 7 x 25 lbs

Total: 1000 lbs

4. Chest fly (dumb bell)

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

Total: 1080 lbs

5. Row pully

Set 1: 12 x 100 lbs
Set 2: 11 x 100 lbs
Set 3: 9 x 100 lbs

Total: 3200 lbs

6. Dumbell raise front

Set 1: 10 x 17.5 lbs
Set 2: 10 x 17.5 lbs
Set 3: 8 x 17.5 lbs

Total: 490 lbs

7. Seated Dumbell Curl

Set 1: 12 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 20 lbs

Total: 600 lbs

8. Tri rope

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

Total: 775 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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