Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

July 20th, 2016
1 h
48 sets, 485 reps
15585 lbs

1. Chest press (dumbell)

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1560 lbs

2. Skull crusher barbell

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

Total: 1760 lbs

3. Shrugs

Set 1: 24 x 70 lbs
Set 2: 20 x 70 lbs
Set 3: 18 x 70 lbs
Set 4: 16 x 70 lbs

Total: 5460 lbs

4. Tri rope

Set 1: 16 x 25 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 6 x 30 lbs

Total: 1120 lbs

5. Chest flys (machine)

Set 1: 14 x 60 lbs
Set 2: 9 x 60 lbs
Set 3: 6 x 60 lbs
Set 4: 4 x 60 lbs

Total: 1980 lbs

6. Shoulder press (dumbell)

Set 1: 10 x 25 lbs
Set 2: 8 x 25 lbs
Set 3: 7 x 25 lbs
Set 4: 6 x 25 lbs

Total: 775 lbs

7. Chest fly (angle)

Set 1: 12 x 10 lbs
Set 2: 9 x 10 lbs
Set 3: 7 x 10 lbs
Set 4: 6 x 10 lbs

Total: 340 lbs

8. Tri push down

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 8 x 30 lbs

Total: 1140 lbs

9. Kick backs (pully)

Set 1: 12 x 10 lbs
Set 2: 8 x 10 lbs
Set 3: 6 x 10 lbs
Set 4: 5 x 10 lbs

Total: 310 lbs

10. Shoulder raise front

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 20 lbs

Total: 640 lbs

11. Rotator cuff

Set 1: 10 x 10 lbs
Set 2: 8 x 10 lbs
Set 3: 6 x 10 lbs
Set 4: 4 x 10 lbs

Total: 280 lbs

12. Shoulder raise (side)

Set 1: 14 x 5 lbs
Set 2: 12 x 5 lbs
Set 3: 10 x 5 lbs
Set 4: 8 x 5 lbs

Total: 220 lbs

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