Push Hypertrophy

by tyson-dooley

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Summary

  • event_availableSeptember 12th, 2016
  • schedule1 h
  • equalizer25 sets,  250 reps
  • fitness_center9225 lbs

1. External Rotator cuff

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

Total: 400 lbs

2. Internal rotator cuff

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs

Total: 480 lbs

3. Shoulder Press

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs

Total: 1680 lbs

4. Lateral Raises

  • Set 1: 12 x 5 lbs
  • Set 2: 12 x 5 lbs
  • Set 3: 12 x 5 lbs

Total: 180 lbs

5. Incline Bench

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 9 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 1480 lbs

6. Flat bench

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 11 x 95 lbs

Total: 2945 lbs

7. Cable flys

  • Set 1: 10 x 25 lbs
  • Set 2: 9 x 25 lbs
  • Set 3: 9 x 25 lbs

Total: 700 lbs

8. Skull Crushers

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs

Total: 1000 lbs

9. Tricep Kickback

  • Set 1: 12 x 30 lbs
  • Set 2: 0 x 30 lbs

Total: 360 lbs