Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 27th, 2016
54 minutes
31 sets, 467 reps
14580 lbs

1. Chest press (dumbell)

Set 1: 20 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 14 x 30 lbs

Total: 1500 lbs

2. Chest flys (machine)

Set 1: 16 x 60 lbs
Set 2: 13 x 60 lbs
Set 3: 7 x 60 lbs
Set 4: 7 x 60 lbs

Total: 2580 lbs

3. Tri rope

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

Total: 1200 lbs

4. Shoulder Press (incline)

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

Total: 720 lbs

5. Shrugs barbell

Set 1: 26 x 50 lbs
Set 2: 26 x 50 lbs
Set 3: 26 x 50 lbs

Total: 3900 lbs

6. Rotator cuff

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

Total: 420 lbs

7. Chest crusher (dumbell)

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

Total: 720 lbs

8. Shoulder raise front (pully)

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

Total: 720 lbs

9. Tri inverse curl

Set 1: 20 x 30 lbs
Set 2: 18 x 30 lbs
Set 3: 16 x 30 lbs

Total: 1620 lbs

10. Shoulder press (machine)

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

Total: 1200 lbs

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