Back and traps

by 09jowelsh

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Summary

  • event_availableApril 8th, 2017
  • schedule2 h
  • equalizer63 sets, 773 reps
  • fitness_center

1. Lat front pull downs

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

Total: 

2. Barbell row

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 
  • Set 5: 12 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: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

5. Cable lat pulls

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

Total: 

6. Cable pull downs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

7. One-armed cable row

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 24 x 

Total: 

8. Reverse flyes (Dumbbell)

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

9. Reverse flyes (Cable)

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

Total: 

10. Wide Cable lat pull downs

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

Total: 

11. Cable lat pulls wide grip

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

Total: 

12. Dumbbell shrugs

  • Set 1: 15 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

13. High cable rope pulls

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

Total: 

14. Barbell shrugs

launchMore about this exercise

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

Total: 

15. Upright rows

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

Total: 

16. Back bends

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

Total: 

17. Back extensions

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

Total: