Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 17th, 2016
47 minutes
34 sets, 480 reps
14250 lbs

1. Chest press (dumbell)

Set 1: 18 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 14 x 30 lbs

Total: 1440 lbs

2. Shoulder raise side (dumbell)

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

Total: 450 lbs

3. Tri Over head

Set 1: 20 x 25 lbs
Set 2: 18 x 25 lbs
Set 3: 16 x 25 lbs

Total: 1350 lbs

4. Skull crusher barbell

Set 1: 16 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 16 x 30 lbs

Total: 1440 lbs

5. Chest fly (angle)

Set 1: 16 x 7.5 lbs
Set 2: 14 x 7.5 lbs
Set 3: 12 x 7.5 lbs
Set 4: 10 x 7.5 lbs

Total: 390 lbs

6. Tri push down

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1260 lbs

7. Chest press (big boy machine)

Set 1: 10 x 10 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

8. Shrugs

Set 1: 24 x 70 lbs
Set 2: 22 x 70 lbs
Set 3: 20 x 70 lbs

Total: 4620 lbs

9. Shoulder raise front

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

Total: 450 lbs

10. Tri rope

Set 1: 14 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 10 x 30 lbs

Total: 1080 lbs

11. Shoulder press (barbell front of face)

Set 1: 18 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1320 lbs

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