Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

July 2nd, 2016
1 h
48 sets, 814 reps
NaN lbs

1. Chest press (dumbell)

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

Total: 1260 lbs

2. Skull crusher barbell

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

Total: 1500 lbs

3. Shrugs

Set 1: 28 x 70 lbs
Set 2: 26 x 70 lbs
Set 3: 24 x 70 lbs

Total: 5460 lbs

4. Tri rope

Set 1: 16 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 12 x 25 lbs

Total: 1050 lbs

5. Chest flys (machine)

Set 1: 16 x 55 lbs
Set 2: 14 x 55 lbs
Set 3: 12 x 55 lbs

Total: 2310 lbs

6. Shoulder press (dumbell)

Set 1: 16 x 20 lbs
Set 2: 14 x 20 lbs
Set 3: 12 x 20 lbs

Total: 840 lbs

7. Shoulder raise front and side

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

Total: 300 lbs

8. Rotator cuff

Set 1: 10 x 7.5 lbs
Set 2: 10 x 7.5 lbs
Set 3: 10 x 7.5 lbs

Total: 225 lbs

9. Chest fly (angle)

Set 1: 18 x 7.5 lbs
Set 2: 16 x 7.5 lbs
Set 3: 14 x 7.5 lbs
Set 4: 12 x 7.5 lbs

Total: 450 lbs

10. Tri push down

Set 1: 18 x 25 lbs
Set 2: 16 x 25 lbs
Set 3: 14 x 25 lbs

Total: 1200 lbs

11. Chest press (barbell incline)

Set 1: 10 x null lbs
Set 2: 10 x 10 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 10 lbs
Set 5: 8 x null lbs

Total: NaN lbs

12. Butterfly kicks

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

Total: NaN lbs

13. Ovlique heal touch

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

Total: NaN lbs

14. Chest press med ball

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

Total: 1080 lbs

15. Shoulder raise (side)

Set 1: 14 x 5 lbs
Set 2: 12 x 5 lbs
Set 3: 10 x 5 lbs

Total: 180 lbs

Name

Set	Wdh.	Gewicht	Voriges
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