Back and traps

by 09jowelsh

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Summary

  • event_availableDecember 8th, 2016
  • schedule1 h
  • equalizer50 sets, 664 reps
  • fitness_center

1. Lat front pull downs

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

Total: 

2. Barbell row

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

Total: 

3. Dumbbell rows

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

Total: 

4. Lat pull downs

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

Total: 

5. T-bar row

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

Total: 

6. One-armed cable row

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

Total: 

7. Standing lat pulls

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

Total: 

8. Assisted pull ups

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

Total: 

9. Dumbbell shrugs

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

Total: 

10. High cable rope pulls

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

Total: 

11. Upright rows

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

Total: 

12. Back bends

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

Total: 

13. Reverse flyes (Cable)

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

Total: 

14. Reverse flyes (Dumbbell)

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

Total: 

15. Cable lat pulls

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

Total: