Back and core

nach 7nish

Einstellungen

lbskgs

Zusammenfassung

December 4th, 2016
1 h
25 sets, 308 reps
7607.5 lbs

1. Lat Pull Down (wide grip)

Set 1: 15 x 40 lbs
Set 2: 12 x 55 lbs
Set 3: 10 x 60 lbs
Set 4: 8 x 65 lbs
Set 5: 6 x 70 lbs
Set 6: 5 x 80 lbs

Total: 3200 lbs

2. Cable muscle up (back/tricep)

Set 1: 15 x 17.5 lbs
Set 2: 12 x 22.5 lbs
Set 3: 10 x 27.5 lbs
Set 4: 8 x 32.5 lbs
Set 5: 6 x 32.5 lbs
Set 6: 5 x 32.5 lbs

Total: 1425 lbs

3. Seated Row Machine

Set 1: 15 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 27.5 lbs
Set 4: 8 x 27.5 lbs
Set 5: 6 x 35 lbs
Set 6: 5 x 35 lbs
Set 7: 5 x 27.5 lbs
Set 8: 5 x 20 lbs
Set 9: 10 x 12.5 lbs

Total: 1782.5 lbs

4. Abdominal/Oblique Crunch Machine

Set 1: 30 x 10 lbs
Set 2: 30 x 10 lbs
Set 3: 30 x 10 lbs
Set 4: 30 x 10 lbs

Total: 1200 lbs

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