Englishexpand_more

Back and shoulders

by cmt

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Summary

  • event_availableFebruary 15th, 2014
  • schedule0 minutes
  • equalizer36 sets,  281 reps
  • fitness_center19913 lbs

1. Narrow grip lat pulldowns

  • Set 1: 8 x 88 lbs
  • Set 2: 8 x 98 lbs
  • Set 3: 5 x 113 lbs

Total: 2053 lbs

2. T-bar Rows

  • Set 1: 8 x 132 lbs
  • Set 2: 8 x 137 lbs
  • Set 3: 8 x 142 lbs

Total: 3288 lbs

3. Shoulder Shrugs

  • Set 1: 8 x 311 lbs
  • Set 2: 5 x 331 lbs
  • Set 3: 4 x 351 lbs

Total: 5547 lbs

4. Bent over DB row

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 80 lbs

Total: 1680 lbs

5. Arnold Presses

  • Set 1: 8 x 35 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 5 x 45 lbs

Total: 825 lbs

6. Cable shoulder pulldowns

  • Set 1: 8 x 10 lbs
  • Set 2: 8 x 25.5 lbs
  • Set 3: 8 x 35.5 lbs

Total: 568 lbs

7. Wide grip lat pulldowns

  • Set 1: 8 x 88 lbs
  • Set 2: 8 x 93 lbs
  • Set 3: 8 x 98 lbs

Total: 2232 lbs

8. DB lateral raises

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 600 lbs

9. Seated Cable Rows

  • Set 1: 8 x 98 lbs
  • Set 2: 8 x 108 lbs
  • Set 3: 8 x 118 lbs

Total: 2592 lbs

10. Reverse DB flies

  • Set 1: 8 x 15 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 25 lbs

Total: 480 lbs

11. Single arm cable shoulder pulldowns

  • Set 1: 8 x 1 lbs
  • Set 2: 8 x 2.5 lbs
  • Set 3: 8 x 2.5 lbs

Total: 48 lbs

12. Pushups

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs