Phat shoulders and back

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

November 21st, 2014
2 h
25 sets, 334 reps
27020 lbs

1. Barbell row speed

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

Total: 3510 lbs

2. Rack chins hy

Set 1: 12 x 35 lbs
Set 2: 10 x 40 lbs
Set 3: 8 x 45 lbs

Total: 1180 lbs

3. Seated cable row hy

Set 1: 12 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 8 x 180 lbs

Total: 5400 lbs

4. Lying incline machine row

Set 1: 15 x 20 lbs
Set 2: 15 x 30 lbs

Total: 750 lbs

5. Close grip front lat pulldown

Set 1: 20 x 100 lbs
Set 2: 20 x 120 lbs

Total: 4400 lbs

6. Machine overhead press hy

Set 1: 10 x 50 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 150 lbs
Set 4: 12 x 150 lbs

Total: 5780 lbs

7. Upright cable row

Set 1: 15 x 80 lbs
Set 2: 15 x 100 lbs

Total: 2700 lbs

8. Cable lateral raise

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

Total: 3300 lbs

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