Push (Chest Tri Shoulder)

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 2nd, 2016
1 h
47 sets, 745 reps
19375 lbs

1. Chest press (dumbell)

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1260 lbs

2. Chest flys (machine)

Set 1: 20 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 8 x 60 lbs

Total: 3000 lbs

3. Tri rope

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1260 lbs

4. Shoulder Press (incline)

Set 1: 18 x 20 lbs
Set 2: 16 x 20 lbs
Set 3: 12 x 20 lbs

Total: 920 lbs

5. Shrugs barbell

Set 1: 24 x 60 lbs
Set 2: 24 x 60 lbs
Set 3: 24 x 60 lbs

Total: 4320 lbs

6. Rotator cuff

Set 1: 14 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 10 x 15 lbs

Total: 540 lbs

7. Shoulder raise front (pully)

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

Total: 840 lbs

8. 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

9. Tri push down

Set 1: 20 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 28 x 30 lbs

Total: 2040 lbs

10. Chest Fly (pully)

Set 1: 14 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 10 x 15 lbs
Set 4: 8 x 15 lbs

Total: 660 lbs

11. Tri Over head

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

Total: 1400 lbs

12. Driver

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

Total: 1200 lbs

13. Shoilder raise side (abs area)

Set 1: 15 x 5 lbs
Set 2: 15 x 5 lbs
Set 3: 15 x 5 lbs

Total: 225 lbs

14. Rotator cuff (backwards for chest)

Set 1: 10 x 10 lbs
Set 2: 10 x 15 lbs
Set 3: 8 x 20 lbs
Set 4: 6 x 20 lbs
Set 5: 4 x 20 lbs

Total: 610 lbs

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