Back and shoulders

nach cmt

Einstellungen

lbskgs

Zusammenfassung

December 20th, 2013
53 minutes
30 sets, 289 reps
26929 lbs

1. Narrow grip lat pulldowns

Set 1: 10 x 88 lbs
Set 2: 10 x 98 lbs
Set 3: 8 x 108 lbs

Total: 2724 lbs

2. DB lateral raises

Set 1: 10 x 15 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 25 lbs

Total: 600 lbs

3. T-bar Rows

Set 1: 10 x 90 lbs
Set 2: 10 x 115 lbs
Set 3: 10 x 125 lbs

Total: 3300 lbs

4. Arnold Presses

Set 1: 10 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 30 lbs

Total: 750 lbs

5. Medium grip lat pulldowns

Set 1: 10 x 88 lbs
Set 2: 10 x 98 lbs
Set 3: 10 x 108 lbs

Total: 2940 lbs

6. Shoulder Shrugs

Set 1: 10 x 235 lbs
Set 2: 10 x 260 lbs
Set 3: 5 x 305 lbs

Total: 6475 lbs

7. Wide grip lat pulldowns

Set 1: 10 x 69 lbs
Set 2: 10 x 79 lbs
Set 3: 10 x 84 lbs

Total: 2320 lbs

8. Reverse shoulder shrugs

Set 1: 10 x 135 lbs
Set 2: 10 x 155 lbs
Set 3: 10 x 175 lbs

Total: 4650 lbs

9. Seated Cable Rows

Set 1: 10 x 69 lbs
Set 2: 10 x 94 lbs
Set 3: 10 x 104 lbs

Total: 2670 lbs

10. Bow and arrow

Set 1: 10 x 15 lbs
Set 2: 10 x 20 lbs
Set 3: 6 x 25 lbs

Total: 500 lbs

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