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Back and triceps htpertrophy

by cmt

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Summary

  • event_availableDecember 13th, 2019
  • schedule1 h
  • equalizer22 sets,  321 reps
  • fitness_center30195 lbs

1. Bent over BB rows

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 110 lbs

Total: 4650 lbs

2. Floor skull crushers

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 95 lbs

Total: 4125 lbs

3. Medium grip lat pulldowns

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 15 x 110 lbs

Total: 4800 lbs

4. Tricep rope pushdowns

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 12 x 120 lbs

Total: 4590 lbs

5. Seated Cable Rows

  • Set 1: 15 x 130 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 15 x 150 lbs

Total: 6300 lbs

6. Rope overhead tricep extensions

  • Set 1: 15 x 70 lbs
  • Set 2: 18 x 80 lbs
  • Set 3: 15 x 90 lbs

Total: 3840 lbs

7. Single arm tricep pulldowns

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1200 lbs

8. Reverse grip bench

  • Set 1: 6 x 115 lbs

Total: 690 lbs