Englishexpand_more

Back & Shoulder

by 7nish

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Summary

  • event_availableApril 3rd, 2016
  • schedule1 h
  • equalizer24 sets,  216 reps
  • fitness_center12728 lbs

1. Iso-Lat Front Lat Pull Down

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 6 x 60 lbs

Total: 1520 lbs

2. T bar row

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 6 x 65 lbs

Total: 1960 lbs

3. Dumbbell shoulder press

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 6 x 20 lbs

Total: 720 lbs

4. Rear deltoid fly machine

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 6 x 45 lbs

Total: 1600 lbs

5. Pullover

  • Set 1: 12 x 108 lbs
  • Set 2: 10 x 118 lbs
  • Set 3: 8 x 128 lbs
  • Set 4: 6 x 138 lbs

Total: 4328 lbs

6. Iso-Lat Front Lat Pull Down

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

Total: 2600 lbs