Push Hypertrophy

nach tyson-dooley

Einstellungen

lbskgs

Zusammenfassung

September 12th, 2016
1 h
25 sets, 250 reps
9225 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

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