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Push (Chest Tri Shoulder)

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Zusammenfassung

  • event_availableJuly 26th, 2016
  • schedule1 h
  • equalizer48 sets,  469 reps
  • fitness_center14885 lbs

1. Chest press (dumbell)

  • Set 1: 18 x 30 lbs
  • Set 2: 16 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1680 lbs

2. Shrugs

  • Set 1: 20 x 80 lbs
  • Set 2: 18 x 80 lbs
  • Set 3: 16 x 80 lbs
  • Set 4: 14 x 80 lbs

Total: 5440 lbs

3. Tri rope

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 6 x 30 lbs

Total: 1080 lbs

4. Chest flys (machine)

  • Set 1: 12 x 60 lbs
  • Set 2: 7 x 60 lbs
  • Set 3: 6 x 60 lbs
  • Set 4: 4 x 60 lbs

Total: 1740 lbs

5. Chest fly (angle)

  • Set 1: 14 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 6 x 10 lbs

Total: 380 lbs

6. 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

7. 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

8. Skull crusher dumbell

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 660 lbs

9. Shoulder raise front and side

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

Total: 360 lbs

10. Shoulder press (dumbell)

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

Total: 700 lbs

11. Chest press (machine)

  • Set 1: 14 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 6 x 25 lbs

Total: 950 lbs

12. Shoulder raise front (pully)

  • Set 1: 10 x 17.5 lbs
  • Set 2: 8 x 15 lbs
  • Set 3: 6 x 15 lbs
  • Set 4: 6 x 15 lbs

Total: 475 lbs