Englishexpand_more

Phat shoulders and back

by dpignot2

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Summary

  • event_availableNovember 21st, 2014
  • schedule2 h
  • equalizer25 sets,  334 reps
  • fitness_center12256.07 lbs

1. Barbell row speed

  • Set 1: 3 x 88.45 lbs
  • Set 2: 3 x 88.45 lbs
  • Set 3: 3 x 88.45 lbs
  • Set 4: 3 x 88.45 lbs
  • Set 5: 3 x 88.45 lbs
  • Set 6: 3 x 88.45 lbs

Total: 1592.11 lbs

2. Rack chins hy

  • Set 1: 12 x 15.88 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 8 x 20.41 lbs

Total: 535.24 lbs

3. Seated cable row hy

  • Set 1: 12 x 81.65 lbs
  • Set 2: 10 x 81.65 lbs
  • Set 3: 8 x 81.65 lbs

Total: 2449.4 lbs

4. Lying incline machine row

  • Set 1: 15 x 9.07 lbs
  • Set 2: 15 x 13.61 lbs

Total: 340.19 lbs

5. Close grip front lat pulldown

  • Set 1: 20 x 45.36 lbs
  • Set 2: 20 x 54.43 lbs

Total: 1995.81 lbs

6. Machine overhead press hy

  • Set 1: 10 x 22.68 lbs
  • Set 2: 12 x 63.5 lbs
  • Set 3: 12 x 68.04 lbs
  • Set 4: 12 x 68.04 lbs

Total: 2621.76 lbs

7. Upright cable row

  • Set 1: 15 x 36.29 lbs
  • Set 2: 15 x 45.36 lbs

Total: 1224.7 lbs

8. Cable lateral raise

  • Set 1: 30 x 13.61 lbs
  • Set 2: 40 x 13.61 lbs
  • Set 3: 40 x 13.61 lbs

Total: 1496.85 lbs