Englishexpand_more

Back & Shoulder

by 7nish

Settings

List View

Summary

  • event_availableApril 8th, 2016
  • schedule1 h
  • equalizer21 sets,  180 reps
  • fitness_center11460 lbs

1. Row Machine Warm Up -5mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Unilateral row

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 6 x 90 lbs

Total: 2730 lbs

3. Lat Dual Pulley pulldown

  • Set 1: 12 x 75 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 8 x 87.5 lbs
  • Set 4: 6 x 90 lbs

Total: 2940 lbs

4. Seated Row Machine

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 80 lbs

Total: 2410 lbs

5. Rear deltoid fly machine

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

Total: 1690 lbs

6. Shoulder press machine

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 6 x 60 lbs

Total: 1690 lbs