Back and abs

by 09jowelsh

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Summary

  • event_availableSeptember 15th, 2016
  • schedule1 h
  • equalizer41 sets, 604 reps
  • fitness_center

1. Crunches

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

2. Knee lifts

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

3. Side bends

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

4. Lat front pull downs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

5. Barbell row

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

6. Dumbbell rows

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

7. Lat pull downs

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

8. Back bends

  • Set 1: 8 x 
  • Set 2: 8 x 
  • Set 3: 8 x 

Total: 

9. Reverse flyes (Cable)

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 

Total: 

10. One-armed cable row

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 

Total: 

11. Standing lat pulls

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 

Total: 

12. Reverse flyes (Dumbbell)

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 

Total: 

13. Assisted pull ups

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

Total: