Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 13th, 2016
47 minutes
34 sets, 460 reps
11195 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. Chest press (machine)

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

Total: 1000 lbs

3. Shoulder press (barbell behind head)

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

4. 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

5. Tri Over head

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

Total: 1500 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. Skull crusher barbell

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

Total: 1260 lbs

8. Chest fly (angle)

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

Total: 270 lbs

9. Tri inverse curl

Set 1: 20 x 27.5 lbs
Set 2: 18 x 27.5 lbs
Set 3: 12 x 27.5 lbs

Total: 1375 lbs

10. Shoulder raise front (pully)

Set 1: 10 x 17.5 lbs
Set 2: 10 x 17.5 lbs
Set 3: 10 x 17.5 lbs

Total: 525 lbs

11. Tri push down

Set 1: 14 x 32.5 lbs
Set 2: 10 x 32.5 lbs
Set 3: 6 x 32.5 lbs

Total: 975 lbs

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