Deutschexpand_more

Back and triceps htpertrophy

nach cmt

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Zusammenfassung

  • event_availableDecember 18th, 2019
  • schedule2 h
  • equalizer27 sets,  395 reps
  • fitness_center27975 lbs

1. T-bar Rows

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 18 x 85 lbs

Total: 3330 lbs

2. Floor skull crushers

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 85 lbs
  • Set 3: 15 x 90 lbs

Total: 3330 lbs

3. Bent over curly bar rows

  • Set 1: 12 x 80 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 15 x 95 lbs

Total: 3465 lbs

4. Tricep rope pushdowns

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 14 x 65 lbs

Total: 2410 lbs

5. Wide grip lat pulldowns

  • Set 1: 12 x 65 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 80 lbs

Total: 3030 lbs

6. Seated DB tricep raises

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

Total: 2475 lbs

7. Medium bar cable back

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

Total: 2355 lbs

8. Single arm DB raises

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 13 x 30 lbs

Total: 930 lbs

9. Ab cable crunches

  • Set 1: 30 x 80 lbs
  • Set 2: 30 x 85 lbs
  • Set 3: 20 x 85 lbs

Total: 6650 lbs