Englishexpand_more

Back and shoulders backoff

by cmt

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Summary

  • event_availableAugust 30th, 2017
  • schedule2 h
  • equalizer24 sets,  435 reps
  • fitness_center30625 lbs

1. Wide grip lat pulldowns

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 25 x 60 lbs

Total: 3300 lbs

2. Narrow grip lat pulldowns

  • Set 1: 15 x 75 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 25 x 75 lbs

Total: 4125 lbs

3. DB lateral raises

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 20 x 40 lbs

Total: 2000 lbs

4. Seated cable rows

  • Set 1: 15 x 90 lbs
  • Set 2: 20 x 90 lbs
  • Set 3: 25 x 90 lbs

Total: 5400 lbs

5. Military press

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 20 x 50 lbs

Total: 2500 lbs

6. Cable shoulder pulldowns

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 20 x 25 lbs

Total: 1250 lbs

7. Shoulder Shrugs

  • Set 1: 15 x 150 lbs
  • Set 2: 15 x 150 lbs
  • Set 3: 20 x 150 lbs

Total: 7500 lbs

8. Bent over BB rows

  • Set 1: 20 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 25 x 70 lbs

Total: 4550 lbs