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Summary

  • September 10th, 2013
  • 59 minutes
  • 30 sets, 323 reps

1. Cybex oblique machine

  • Set 1:   10 x 
  • Set 2:   10 x 
  • Set 3:   10 x 

    Total: 

    2. Decline ab bench sit-ups

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

      Total: 

      3. Icarian crunch machine

      • Set 1:   10 x 
      • Set 2:   10 x 
      • Set 3:   10 x 

        Total: 

        4. Flat barbell bench

        • Set 1:   8 x 
        • Set 2:   8 x 
        • Set 3:   10 x 

          Total: 

          5. Paramount PL decline bench

          • Set 1:   8 x 
          • Set 2:   8 x 
          • Set 3:   8 x 

            Total: 

            6. WG pull-ups

            • Set 1:   8 x 
            • Set 2:   8 x 
            • Set 3:   8 x 

              Total: 

              7. Narrow neutral grip pulldowns

              • Set 1:   8 x 
              • Set 2:   8 x 
              • Set 3:   8 x 

                Total: 

                8. Hammer strength PL shrug

                • Set 1:   10 x 
                • Set 2:   10 x 
                • Set 3:   10 x 

                  Total: 

                  9. Behind the back dips

                  • Set 1:   20 x 
                  • Set 2:   20 x 
                  • Set 3:   20 x 

                    Total: 

                    10. DB shrugs

                    • Set 1:   10 x 
                    • Set 2:   10 x 
                    • Set 3:   10 x 

                      Total: