Push (Chest Tri Shoulder)

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Zusammenfassung

  • event_availableJune 22nd, 2016
  • schedule54 minutes
  • equalizer35 sets,  507 reps
  • fitness_center16900 lbs

1. Chest press (dumbell)

  • Set 1: 20 x 30 lbs
  • Set 2: 18 x 30 lbs
  • Set 3: 16 x 30 lbs

Total: 1620 lbs

2. Tri Over head

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

Total: 1350 lbs

3. Skull crusher barbell

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

Total: 1440 lbs

4. Tri push down

  • Set 1: 18 x 27.5 lbs
  • Set 2: 16 x 27.5 lbs
  • Set 3: 14 x 27.5 lbs

Total: 1320 lbs

5. Shrugs

  • Set 1: 26 x 70 lbs
  • Set 2: 24 x 70 lbs
  • Set 3: 22 x 70 lbs

Total: 5040 lbs

6. Tri rope

  • Set 1: 16 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 6 x 30 lbs
  • Set 4: 10 x 20 lbs

Total: 1220 lbs

7. Chest flys (machine)

  • Set 1: 16 x 60 lbs
  • Set 2: 11 x 60 lbs
  • Set 3: 6 x 60 lbs
  • Set 4: 8 x 40 lbs

Total: 2300 lbs

8. Shoulder press (dumbell)

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

Total: 1080 lbs

9. 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

10. Rotator cuff

  • Set 1: 14 x 12.5 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 10 x 12.5 lbs

Total: 450 lbs

11. Chest press (big boy machine)

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

Total: 780 lbs