hamukazu

2 months ago

Chest & Arms

Duration

1h 5min

Volume

10,047 kg

Bench Press (Barbell)

SETS

WEIGHT & REPS

W

60kg x 12 reps

W

90kg x 3 reps

W

100kg x 1 reps

W

110kg x 1 reps

1

115kg x 4 reps

2

100kg x 6 reps

Superset

Incline Chest Fly (Dumbbell)

SETS

WEIGHT & REPS

1

56kg x 8 reps

2

56kg x 8 reps

3

56kg x 8 reps

Superset

Shrug (Dumbbell)

SETS

WEIGHT & REPS

1

56kg x 10 reps

2

56kg x 10 reps

3

56kg x 10 reps

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

48kg x 8 reps

2

48kg x 8 reps

3

48kg x 7 reps

Seated Incline Curl (Dumbbell)

SETS

WEIGHT & REPS

1

40kg x 6 reps

2

40kg x 5 reps

3

36kg x 7 reps

4

36kg x 6 reps

Preacher Curl (Barbell)

SETS

WEIGHT & REPS

1

32.5kg x 6 reps

2

30kg x 6 reps

3

30kg x 5 reps

Skullcrusher (Barbell)

SETS

WEIGHT & REPS

1

40kg x 8 reps

2

40kg x 8 reps

3

40kg x 8 reps

Single Arm Tricep Extension (Dumbbell)

SETS

WEIGHT & REPS

1

0kg x 7 reps

2

16kg x 6 reps

3

14kg x 8 reps

4

14kg x 7 reps

Romanian Deadlift (Dumbbell)

SETS

WEIGHT & REPS

1

40kg x 8 reps

2

40kg x 8 reps

3

40kg x 8 reps

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hamukazu

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