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Rear delts and traps

by ally05108

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Summary

  • event_availableSeptember 2nd, 2013
  • schedule54 minutes
  • equalizer24 sets,  230 reps
  • fitness_center30399.54 lbs

1. Rear fly

  • Set 1: 10 x 16.53 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs

Total: 606.27 lbs

2. Rear db fly

  • Set 1: 10 x 26.46 lbs
  • Set 2: 10 x 26.46 lbs
  • Set 3: 10 x 26.46 lbs

Total: 793.66 lbs

3. Machine shrugs

  • Set 1: 8 x 220.46 lbs
  • Set 2: 10 x 330.69 lbs
  • Set 3: 8 x 440.92 lbs
  • Set 4: 8 x 440.92 lbs

Total: 12125.42 lbs

4. Rear row

  • Set 1: 10 x 108.03 lbs
  • Set 2: 10 x 108.03 lbs
  • Set 3: 10 x 108.03 lbs

Total: 3240.8 lbs

5. Face pulls

  • Set 1: 10 x 55.12 lbs
  • Set 2: 10 x 60.63 lbs
  • Set 3: 10 x 60.63 lbs

Total: 1763.7 lbs

6. Smith shrug

  • Set 1: 10 x 220.46 lbs
  • Set 2: 10 x 220.46 lbs
  • Set 3: 10 x 220.46 lbs
  • Set 4: 10 x 220.46 lbs

Total: 8818.49 lbs

7. Db shrug

  • Set 1: 8 x 92.59 lbs
  • Set 2: 8 x 92.59 lbs
  • Set 3: 8 x 90.39 lbs
  • Set 4: 12 x 70.55 lbs

Total: 3051.2 lbs