Englishexpand_more

Back and shoulders

by cmt

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Summary

  • event_availableFebruary 19th, 2014
  • schedule2 h
  • equalizer30 sets,  213 reps
  • fitness_center15527 lbs

1. Narrow grip lat pulldowns

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

Total: 2392 lbs

2. T-bar Rows

  • Set 1: 8 x 132 lbs
  • Set 2: 8 x 142 lbs
  • Set 3: 5 x 152 lbs

Total: 2952 lbs

3. 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

4. Arnold Presses

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

Total: 735 lbs

5. Wide grip lat pulldowns

  • Set 1: 8 x 88 lbs
  • Set 2: 8 x 98 lbs
  • Set 3: 6 x 103 lbs

Total: 2106 lbs

6. DB lateral raises

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 6 x 30 lbs

Total: 540 lbs

7. Seated Cable Rows

  • Set 1: 8 x 98 lbs
  • Set 2: 8 x 113 lbs
  • Set 3: 8 x 123 lbs

Total: 2672 lbs

8. Reverse DB flies

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

Total: 600 lbs

9. Military press

  • Set 1: 8 x 95 lbs
  • Set 2: 5 x 105 lbs
  • Set 3: 5 x 110 lbs

Total: 1835 lbs

10. Cable low shoulder pull

  • Set 1: 5 x 1 lbs
  • Set 2: 5 x 1 lbs
  • Set 3: 5 x 1 lbs

Total: 15 lbs