Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 23rd, 2016
1 h
43 sets, 624 reps
17090 lbs

1. Tri Over head

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

Total: 1500 lbs

2. Chest press (dumbell)

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

Total: 1260 lbs

3. Chest flys (machine)

Set 1: 16 x 60 lbs
Set 2: 14 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 10 x 60 lbs

Total: 3120 lbs

4. Chest press (machine)

Set 1: 12 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 8 x 25 lbs
Set 4: 6 x 25 lbs

Total: 900 lbs

5. Tri rope

Set 1: 10 x 30 lbs
Set 2: 16 x 20 lbs
Set 3: 14 x 20 lbs
Set 4: 12 x 20 lbs

Total: 1140 lbs

6. Shoulder press (barbell behind head)

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

Total: 1260 lbs

7. Shoulder Press (incline)

Set 1: 14 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 20 lbs

Total: 720 lbs

8. Shrugs barbell

Set 1: 24 x 50 lbs
Set 2: 24 x 50 lbs
Set 3: 24 x 50 lbs

Total: 3600 lbs

9. Kick backs (pully)

Set 1: 18 x 15 lbs
Set 2: 16 x 15 lbs
Set 3: 14 x 15 lbs

Total: 720 lbs

10. Shoulder raise front and side

Set 1: 10 x 12.5 lbs
Set 2: 10 x 12.5 lbs
Set 3: 8 x 12.5 lbs

Total: 350 lbs

11. Chest Fly (pully)

Set 1: 18 x 10 lbs
Set 2: 18 x 10 lbs
Set 3: 16 x 10 lbs
Set 4: 14 x 10 lbs

Total: 660 lbs

12. Rotator cuff

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

Total: 420 lbs

13. Tri push down

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

Total: 1440 lbs

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