custom UPLOW4D UP3

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 5th, 2017
1 h
30 sets, 315 reps
14020 lbs

1. Bench Press (Incline Dumbell)

Set 1: 12 x 40 lbs
Set 2: 11 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 8 x 40 lbs

Total: 1640 lbs

2. Dead lifts

Set 1: 4 x 195 lbs
Set 2: 4 x 195 lbs
Set 3: 3 x 195 lbs
Set 4: 3 x 195 lbs

Total: 2730 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: 9 x 25 lbs

Total: 1000 lbs

4. Chest fly (dumb bell)

Set 1: 12 x 30 lbs
Set 2: 11 x 30 lbs
Set 3: 10 x 30 lbs

Total: 990 lbs

5. Row pully

Set 1: 6 x 100 lbs
Set 2: 10 x 90 lbs
Set 3: 9 x 90 lbs

Total: 2310 lbs

6. Dumbell raise front

Set 1: 12 x 15 lbs
Set 2: 11 x 15 lbs
Set 3: 10 x 15 lbs

Total: 495 lbs

7. Seated Dumbell Curl

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

Total: 700 lbs

8. Tri rope

Set 1: 12 x 30 lbs
Set 2: 8 x 30 lbs
Set 3: 6 x 30 lbs

Total: 780 lbs

9. Shrugs Plate

Set 1: 25 x 45 lbs
Set 2: 25 x 45 lbs
Set 3: 25 x 45 lbs

Total: 3375 lbs

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