Back and triceps htpertrophy

nach cmt

Einstellungen

lbskgs

Zusammenfassung

December 11th, 2019
1 h
27 sets, 423 reps
26980 lbs

1. Bent over BB rows

Set 1: 12 x 75 lbs
Set 2: 12 x 85 lbs
Set 3: 16 x 95 lbs

Total: 3440 lbs

2. Tricep Pushdown V Bar

Set 1: 12 x 50 lbs
Set 2: 12 x 55 lbs
Set 3: 15 x 60 lbs

Total: 2160 lbs

3. Seated Cable Rows

Set 1: 12 x 95 lbs
Set 2: 12 x 105 lbs
Set 3: 15 x 115 lbs

Total: 4125 lbs

4. Seated DB tricep raises

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

Total: 2355 lbs

5. Medium grip lat pulldowns

Set 1: 12 x 75 lbs
Set 2: 12 x 85 lbs
Set 3: 15 x 90 lbs

Total: 3270 lbs

6. DB tricep kickbacks

Set 1: 12 x 40 lbs
Set 2: 12 x 45 lbs
Set 3: 15 x 45 lbs

Total: 1695 lbs

7. Bent over DB row

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 15 x 50 lbs

Total: 1950 lbs

8. Fixed bar tricep pushdowns reverse grip

Set 1: 12 x 50 lbs
Set 2: 12 x 55 lbs
Set 3: 15 x 55 lbs

Total: 2085 lbs

9. Stability ball crunches

Set 1: 30 x 50 lbs
Set 2: 30 x 55 lbs
Set 3: 50 x 55 lbs

Total: 5900 lbs

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