Deutschexpand_more

Push Hypertrophy

nach tyson-dooley

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Zusammenfassung

  • event_availableOctober 26th, 2016
  • schedule52 minutes
  • equalizer24 sets,  254 reps
  • fitness_center8535 lbs

1. External Rotator cuff

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs

Total: 360 lbs

2. Internal rotator cuff

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs

Total: 360 lbs

3. Shoulder Press

  • Set 1: 11 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 775 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: 12 x 40 lbs
  • Set 2: 11 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 1640 lbs

6. Flat bench

  • Set 1: 12 x 95 lbs
  • Set 2: 11 x 95 lbs
  • Set 3: 11 x 95 lbs

Total: 3230 lbs

7. Cable flys

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs

Total: 560 lbs

8. Push down

  • Set 1: 15 x 40 lbs
  • Set 2: 10 x 50 lbs

Total: 1100 lbs

9. Tricep Kickback

  • Set 1: 11 x 30 lbs
  • Set 2: 0 x 30 lbs

Total: 330 lbs