Push (Chest Tri Shoulder)

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Zusammenfassung

  • event_availableAugust 1st, 2016
  • schedule1 h
  • equalizer50 sets,  557 reps
  • fitness_center15975 lbs

1. Chest press (dumbell)

  • Set 1: 14 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 1320 lbs

2. Shrugs

  • Set 1: 18 x 90 lbs
  • Set 2: 18 x 90 lbs
  • Set 3: 18 x 90 lbs
  • Set 4: 18 x 90 lbs

Total: 6480 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: 8 x 60 lbs
  • Set 3: 6 x 60 lbs
  • Set 4: 4 x 60 lbs

Total: 1800 lbs

5. Chest fly (angle)

  • Set 1: 14 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 8 x 10 lbs

Total: 440 lbs

6. Tri push down

  • Set 1: 14 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 1320 lbs

7. 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

8. Shoulder press (dumbell)

  • Set 1: 12 x 25 lbs
  • Set 2: 9 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 6 x 25 lbs

Total: 875 lbs

9. Chest press (machine)

  • Set 1: 14 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 1100 lbs

10. Shoulder raise front

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

Total: 450 lbs

11. 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

12. Incline sit up

  • Set 1: 16 x 0 lbs
  • Set 2: 14 x 0 lbs
  • Set 3: 12 x 0 lbs
  • Set 4: 10 x 0 lbs

Total: 0 lbs

13. Hanging leg raise

  • Set 1: 16 x 0 lbs
  • Set 2: 14 x 0 lbs
  • Set 3: 12 x 0 lbs
  • Set 4: 10 x 0 lbs

Total: 0 lbs