MAPS Anabolic Phase 3 Day 3

nach traitorseyes

Einstellungen

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Zusammenfassung

  • event_availableMarch 9th, 2023
  • schedule1 h
  • equalizer53 sets,  561 reps
  • fitness_center26714 lbs

1. Chin Ups

  • Set 1: 15 x 1 lbs
  • Set 2: 8 x 1 lbs
  • Set 3: 4 x 1 lbs

Total: 27 lbs

2. Seated Cable Rows Wide Grip

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 15 x 65 lbs

Total: 2475 lbs

3. Wide Grip Lat Pulldown

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 70 lbs

Total: 1680 lbs

4. DB Shrug

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 15 x 50 lbs

Total: 3750 lbs

5. BB Incline Bench Press

  • Set 1: 0 x 45 lbs
  • Set 2: 0 x 95 lbs
  • Set 3: 0 x 95 lbs

Total: 0 lbs

6. Cable Flye

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs

Total: 750 lbs

7. Rear Deltoid Fly Machine

  • Set 1: 15 x 15 lbs
  • Set 2: 8 x 15 lbs
  • Set 3: 6 x 15 lbs

Total: 435 lbs

8. Standing BB Shoulder Press

  • Set 1: 0 x 50 lbs
  • Set 2: 0 x 50 lbs
  • Set 3: 0 x 50 lbs

Total: 0 lbs

9. DB Hammer Curl

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 6 x 25 lbs

Total: 700 lbs

10. DB Skull Crushers

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 600 lbs

11. BB Curl

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs

Total: 1200 lbs

12. Seated Calf Raise using Machine

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs

Total: 2925 lbs

13. Standing Calf Raises using Machine

  • Set 1: 15 x 140 lbs
  • Set 2: 15 x 165 lbs
  • Set 3: 15 x 190 lbs

Total: 7425 lbs

14. Hanging Leg Raise

  • Set 1: 7 x 1 lbs
  • Set 2: 7 x 1 lbs
  • Set 3: 3 x 1 lbs

Total: 17 lbs

15. DB Incline Bench Press

  • Set 1: 10 x 18 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 8 x 50 lbs

Total: 1330 lbs

16. DB Shoulder Press

  • Set 1: 10 x 10 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 6 x 30 lbs

Total: 970 lbs

17. DB Tricep Extension

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 45 lbs

Total: 1080 lbs

18. Cable Chest Press

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1350 lbs