Back and shoulders

nach cmt

Einstellungen

lbskgs

Zusammenfassung

January 6th, 2014
2 h
40 sets, 199 reps
21541 lbs

1. Narrow grip lat pulldowns

Set 1: 5 x 50 lbs
Set 2: 5 x 60 lbs
Set 3: 5 x 75 lbs
Set 4: 5 x 85 lbs

Total: 1350 lbs

2. DB lateral raises

Set 1: 5 x 15 lbs
Set 2: 5 x 20 lbs
Set 3: 5 x 25 lbs
Set 4: 5 x 30 lbs

Total: 450 lbs

3. T-bar Rows

Set 1: 5 x 90 lbs
Set 2: 5 x 115 lbs
Set 3: 5 x 125 lbs
Set 4: 5 x 135 lbs

Total: 2325 lbs

4. Shoulder Shrugs

Set 1: 5 x 221 lbs
Set 2: 5 x 271 lbs
Set 3: 5 x 291 lbs
Set 4: 5 x 311 lbs

Total: 5470 lbs

5. Reverse shoulder shrugs

Set 1: 5 x 221 lbs
Set 2: 5 x 241 lbs
Set 3: 5 x 261 lbs
Set 4: 5 x 271 lbs

Total: 4970 lbs

6. Seated Cable Rows

Set 1: 4 x 44 lbs
Set 2: 5 x 88 lbs
Set 3: 5 x 98 lbs
Set 4: 5 x 113 lbs

Total: 1671 lbs

7. Bent over BB rows

Set 1: 5 x 95 lbs
Set 2: 5 x 115 lbs
Set 3: 5 x 145 lbs
Set 4: 5 x 165 lbs

Total: 2600 lbs

8. Medium grip lat pulldowns

Set 1: 5 x 50 lbs
Set 2: 5 x 61 lbs
Set 3: 5 x 100 lbs
Set 4: 5 x 110 lbs

Total: 1605 lbs

9. Reverse DB flies

Set 1: 5 x 20 lbs
Set 2: 5 x 25 lbs
Set 3: 5 x 30 lbs
Set 4: 5 x 35 lbs

Total: 550 lbs

10. Arnold Presses

Set 1: 5 x 20 lbs
Set 2: 5 x 25 lbs
Set 3: 5 x 30 lbs
Set 4: 5 x 35 lbs

Total: 550 lbs

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