Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 28th, 2016
44 minutes
27 sets, 402 reps
13860 lbs

1. Chest press (dumbell)

Set 1: 20 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 10 x 30 lbs

Total: 1320 lbs

2. Skull crusher barbell

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

Total: 1440 lbs

3. Shrugs

Set 1: 28 x 70 lbs
Set 2: 26 x 70 lbs
Set 3: 24 x 70 lbs

Total: 5460 lbs

4. Tri rope

Set 1: 16 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 12 x 0 lbs

Total: 750 lbs

5. Chest flys (machine)

Set 1: 16 x 55 lbs
Set 2: 14 x 55 lbs
Set 3: 12 x 55 lbs

Total: 2310 lbs

6. Shoulder press (dumbell)

Set 1: 18 x 20 lbs
Set 2: 14 x 20 lbs
Set 3: 12 x 20 lbs

Total: 880 lbs

7. Shoulder raise front and side

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

Total: 300 lbs

8. Rotator cuff

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

Total: 300 lbs

9. Chest press (machine)

Set 1: 18 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 12 x 25 lbs

Total: 1100 lbs

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