Englishexpand_more

Back & Cardio Mix

by 7nish

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Summary

  • event_availableNovember 27th, 2016
  • schedule59 minutes
  • equalizer24 sets,  224 reps
  • fitness_center7265 lbs

1. Seated Row Machine

  • Set 1: 15 x 12.5 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 27.5 lbs
  • Set 4: 8 x 32.5 lbs
  • Set 5: 6 x 35 lbs
  • Set 6: 5 x 40 lbs

Total: 1372.5 lbs

2. Front pulldown (back machine)

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 8 x 80 lbs
  • Set 5: 6 x 90 lbs
  • Set 6: 5 x 100 lbs

Total: 3850 lbs

3. Dumbbell rear delt raises

  • Set 1: 15 x 7.5 lbs
  • Set 2: 12 x 7.5 lbs
  • Set 3: 10 x 7.5 lbs
  • Set 4: 8 x 10 lbs
  • Set 5: 6 x 10 lbs
  • Set 6: 5 x 15 lbs

Total: 492.5 lbs

4. Back extension with weight

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 35 lbs
  • Set 5: 6 x 45 lbs
  • Set 6: 5 x 50 lbs

Total: 1550 lbs