Englishexpand_more

Back & Shoulder

by 7nish

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Summary

  • event_availableMay 7th, 2016
  • schedule34 minutes
  • equalizer19 sets,  270 reps
  • fitness_center19350 lbs

1. Row Machine Warm Up -5mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Lat Dual Pulley pulldown

  • Set 1: 15 x 80 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 15 x 75 lbs

Total: 3450 lbs

3. Rear deltoid fly machine

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs

Total: 1575 lbs

4. Iso lat high row

  • Set 1: 15 x 95 lbs
  • Set 2: 15 x 105 lbs
  • Set 3: 15 x 105 lbs

Total: 4575 lbs

5. Iso Lat Shoulder Press

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1200 lbs

6. Seated pulley row

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 27.5 lbs
  • Set 3: 15 x 27.5 lbs

Total: 1350 lbs

7. Back Extension machine

  • Set 1: 15 x 160 lbs
  • Set 2: 15 x 160 lbs
  • Set 3: 15 x 160 lbs

Total: 7200 lbs