Englishexpand_more

Back and triceps htpertrophy

by cmt

Settings

List View

Summary

  • event_availableDecember 27th, 2019
  • schedule2 h
  • equalizer24 sets,  327 reps
  • fitness_center24675 lbs

1. T-bar Rows

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 15 x 110 lbs

Total: 3930 lbs

2. Reverse grip bench

  • Set 1: 12 x 95 lbs
  • Set 2: 12 x 95 lbs
  • Set 3: 15 x 95 lbs

Total: 3705 lbs

3. Bent over curly bar rows

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 18 x 90 lbs

Total: 3660 lbs

4. Tricep rope pushdowns

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

Total: 2340 lbs

5. Wide grip lat pulldowns

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 85 lbs
  • Set 3: 15 x 85 lbs

Total: 3255 lbs

6. Seated DB tricep raises

  • Set 1: 12 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 70 lbs

Total: 2805 lbs

7. Medium bar cable back

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

Total: 3810 lbs

8. Single arm DB raises

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

Total: 1170 lbs