Englishexpand_more

Push Hypertrophy

by tyson-dooley

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Summary

  • event_availableAugust 22nd, 2016
  • schedule95 h
  • equalizer26 sets,  274 reps
  • fitness_center10935 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: 10 x 20 lbs
  • Set 2: 9 x 10 lbs

Total: 290 lbs

3. Shoulder Press

  • Set 1: 13 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 11 x 40 lbs
  • Set 4: 10 x 40 lbs

Total: 1840 lbs

4. Lateral Raises

  • Set 1: 12 x 5 lbs
  • Set 2: 13 x 5 lbs
  • Set 3: 12 x 5 lbs
  • Set 4: 12 x 5 lbs

Total: 245 lbs

5. Incline Bench

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 8 x 45 lbs

Total: 1710 lbs

6. Flat bench

  • Set 1: 12 x 135 lbs
  • Set 2: 10 x 145 lbs
  • Set 3: 8 x 145 lbs

Total: 4230 lbs

7. Cable flys

  • Set 1: 11 x 20 lbs
  • Set 2: 11 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 640 lbs

8. Skull Crushers

  • Set 1: 11 x 50 lbs
  • Set 2: 8 x 50 lbs

Total: 950 lbs

9. Tricep Kickback

  • Set 1: 10 x 30 lbs
  • Set 2: 11 x 30 lbs

Total: 630 lbs