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Hypertrophy Back and Shoulders

by imolina

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Summary

  • event_availableMarch 8th, 2016
  • schedule53 minutes
  • equalizer29 sets,  255 reps
  • fitness_center8490 lbs

1. Barbell Bent-Over Row

  • Set 1: 3 x 45 lbs
  • Set 2: 3 x 45 lbs
  • Set 3: 3 x 45 lbs
  • Set 4: 3 x 45 lbs
  • Set 5: 3 x 45 lbs
  • Set 6: 3 x 45 lbs
  • Set 7: 3 x 45 lbs
  • Set 8: 3 x 45 lbs

Total: 1080 lbs

2. Rack Chins

  • Set 1: 8 x 0 lbs
  • Set 2: 7 x 0 lbs
  • Set 3: 6 x 0 lbs

Total: 0 lbs

3. Low Row

  • Set 1: 8 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 11 x 70 lbs

Total: 2170 lbs

4. Kroc Rows

  • Set 1: 13 x 30 lbs
  • Set 2: 12 x 30 lbs

Total: 750 lbs

5. Close Grip Pull Down

  • Set 1: 15 x 60 lbs
  • Set 2: 16 x 60 lbs

Total: 1860 lbs

6. Seated Dumbbell Press

  • Set 1: 8 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 35 lbs

Total: 1120 lbs

7. Upright Row

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

Total: 900 lbs

8. Dumbbell Lateral Raise

  • Set 1: 12 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 13 x 10 lbs

Total: 370 lbs

9. Band Pull-Aparts

  • Set 1: 10 x 10 lbs
  • Set 2: 8 x 10 lbs
  • Set 3: 6 x 10 lbs

Total: 240 lbs