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Summer Shredding_Pull B

by edward-iffen

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Summary

  • event_availableApril 17th, 2018
  • schedule13 minutes
  • equalizer46 sets,  620 reps
  • fitness_center32489.52 lbs

1. Rope pullover for lats (pre-activation)

  • Set 1: 20 x 88.18 lbs
  • Set 2: 20 x 88.18 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 66.14 lbs

Total: 5070.63 lbs

2. Rack pull (or deadlift)

  • Set 1: 8 x 44.09 lbs
  • Set 2: 8 x 44.09 lbs
  • Set 3: 8 x 44.09 lbs
  • Set 4: 8 x 44.09 lbs

Total: 1410.96 lbs

3. Pulldown (pro/neu your choice of handle)

  • Set 1: 15 x 99.21 lbs
  • Set 2: 15 x 121.25 lbs
  • Set 3: 15 x 121.25 lbs
  • Set 4: 15 x 121.25 lbs
  • Set 5: 8 x 143.3 lbs
  • Set 6: 7 x 99.21 lbs
  • Set 7: 15 x 99.21 lbs

Total: 10273.54 lbs

4. Chest Supported Row (Incline Bench T bar Row)

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 66.14 lbs
  • Set 5: 12 x 88.18 lbs
  • Set 6: 12 x 66.14 lbs

Total: 4100.6 lbs

5. Single arm row

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 2.2 lbs

Total: 1878.34 lbs

6. Barbell Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs
  • Set 4: 12 x 11.02 lbs
  • Set 5: 12 x 11.02 lbs

Total: 661.39 lbs

7. Hammer Curl (or reverse EZ curl)

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 27.56 lbs
  • Set 4: 24 x 27.56 lbs

Total: 1653.47 lbs

8. Cable curl (your choice of handle)

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 15 x 33.07 lbs

Total: 1488.12 lbs

9. Lateral Raise super set with Reverse pec dec (or rear delt dumbbell fly)

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 22.05 lbs
  • Set 4: 15 x 44.09 lbs
  • Set 5: 15 x 22.05 lbs
  • Set 6: 15 x 44.09 lbs
  • Set 7: 15 x 22.05 lbs
  • Set 8: 15 x 44.09 lbs
  • Set 9: 15 x 22.05 lbs
  • Set 10: 30 x 44.09 lbs

Total: 5952.48 lbs