Phat shoulders and back

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

September 18th, 2014
1 h
25 sets, 311 reps
27710 lbs

1. Barbell row speed

Set 1: 3 x 185 lbs
Set 2: 3 x 185 lbs
Set 3: 3 x 185 lbs
Set 4: 3 x 185 lbs
Set 5: 3 x 185 lbs
Set 6: 3 x 195 lbs

Total: 3360 lbs

2. Rack chins hy

Set 1: 12 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 640 lbs

3. Seated cable row hy

Set 1: 12 x 175 lbs
Set 2: 12 x 175 lbs
Set 3: 10 x 180 lbs

Total: 6000 lbs

4. Lying incline dumbbell row

Set 1: 15 x 110 lbs
Set 2: 12 x 110 lbs

Total: 2970 lbs

5. Close grip front lat pulldown

Set 1: 15 x 170 lbs
Set 2: 14 x 165 lbs

Total: 4860 lbs

6. Machine overhead press hy

Set 1: 10 x 70 lbs
Set 2: 12 x 120 lbs
Set 3: 10 x 140 lbs
Set 4: 8 x 145 lbs

Total: 4700 lbs

7. Upright barbell row

Set 1: 15 x 100 lbs
Set 2: 12 x 100 lbs

Total: 2700 lbs

8. Cable lateral raise

Set 1: 40 x 20 lbs
Set 2: 40 x 30 lbs
Set 3: 24 x 20 lbs

Total: 2480 lbs

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