Englishexpand_more

Back and triceps htpertrophy

by cmt

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Summary

  • event_availableMay 20th, 2022
  • schedule1 h
  • equalizer24 sets,  331 reps
  • fitness_center24200 lbs

1. Wide grip lat pulldowns

  • Set 1: 15 x 80 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 90 lbs

Total: 3825 lbs

2. Floor skull crushers

  • Set 1: 15 x 70 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 12 x 80 lbs

Total: 3135 lbs

3. Seated Cable Rows

  • Set 1: 15 x 125 lbs
  • Set 2: 15 x 135 lbs
  • Set 3: 15 x 140 lbs

Total: 6000 lbs

4. Single arm DB raises

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1185 lbs

5. T-bar Rows

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 100 lbs

Total: 4275 lbs

6. Tricep rope pushdowns

  • Set 1: 15 x 55 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 65 lbs

Total: 2325 lbs

7. Medium bar cable back

  • Set 1: 15 x 55 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 10 x 65 lbs

Total: 2195 lbs

8. DB tricep kickbacks

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 40 lbs

Total: 1260 lbs