Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 20th, 2016
1 h
33 sets, 413 reps
13870 lbs

1. Tri Over head

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

Total: 1350 lbs

2. Chest press (dumbell)

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

Total: 1080 lbs

3. Chest flys (machine)

Set 1: 16 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 6 x 60 lbs
Set 5: 6 x 60 lbs

Total: 2760 lbs

4. Shoulder raise front

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

Total: 630 lbs

5. Chest press (machine)

Set 1: 7 x 30 lbs
Set 2: 8 x 25 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 810 lbs

6. Tri rope

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

Total: 1080 lbs

7. Shoulder press (barbell behind head)

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

Total: 900 lbs

8. Skull crusher barbell

Set 1: 12 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 8 x 40 lbs

Total: 1200 lbs

9. Shoulder Press (incline)

Set 1: 16 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 20 lbs

Total: 760 lbs

10. Shrugs barbell

Set 1: 22 x 50 lbs
Set 2: 22 x 50 lbs
Set 3: 22 x 50 lbs

Total: 3300 lbs

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