Back and traps

by 09jowelsh

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Summary

  • event_availableNovember 24th, 2015
  • schedule1 h
  • equalizer55 sets, 673 reps
  • fitness_center

1. Pull ups

launchMore about this exercise

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 
  • Set 4: 7 x 
  • Set 5: 6 x 
  • Set 6: 5 x 
  • Set 7: 4 x 
  • Set 8: 3 x 
  • Set 9: 2 x 
  • Set 10: 1 x 

Total: 

2. Reverse flyes (Cable)

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 
  • Set 5: 20 x 

Total: 

3. Dumbbell shrugs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 20 x 

Total: 

4. Lat front pull downs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 20 x 

Total: 

5. Upright rows

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 20 x 

Total: 

6. Lat pull downs

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

Total: 

7. Back bends

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

Total: 

8. Reverse flyes (Dumbbell)

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 40 x 

Total: 

9. High cable rope pulls

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 20 x 

Total: 

10. T-bar row

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

Total: 

11. Barbell shrugs

launchMore about this exercise

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

Total: 

12. Assisted pull ups

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

Total: