Englishexpand_more

BC Chest & Shoulders

by trspanache

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Summary

  • event_availableMay 11th, 2016
  • schedule28 minutes
  • equalizer19 sets,  180 reps
  • fitness_center15685 lbs

1. Bench Press

  • Set 1: 12 x 115 lbs
  • Set 2: 10 x 115 lbs
  • Set 3: 10 x 115 lbs

Total: 3680 lbs

2. Hanging Dips

  • Set 1: 7 x 195 lbs

Total: 1365 lbs

3. Dumbbell shoulder raise

  • Set 1: 15 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1400 lbs

4. Incline dumbbell bench press

  • Set 1: 10 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs

Total: 2700 lbs

5. Machine Shoulder Press

  • Set 1: 4 x 125 lbs
  • Set 2: 6 x 110 lbs
  • Set 3: 6 x 95 lbs

Total: 1730 lbs

6. Machine vertical press

  • Set 1: 10 x 110 lbs
  • Set 2: 14 x 95 lbs
  • Set 3: 14 x 95 lbs

Total: 3760 lbs

7. Rope triceps pull down

  • Set 1: 5 x 60 lbs
  • Set 2: 7 x 50 lbs
  • Set 3: 10 x 40 lbs

Total: 1050 lbs