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  • event_availableMarch 2nd, 2016
  • schedule34 minutes
  • equalizer18 sets,  169 reps
  • fitness_center9715 lbs

1. Single-arm dumbbell row

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 8 x 55 lbs

Total: 1800 lbs

2. Hammer-stength row

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 10 x 75 lbs
  • Set 4: 10 x 75 lbs

Total: 3090 lbs

3. Back extentions

  • Set 1: 10 x 10 lbs
  • Set 2: 8 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 8 x 10 lbs

Total: 340 lbs

4. Wide-grip cable rows

  • Set 1: 10 x 85 lbs
  • Set 2: 10 x 85 lbs
  • Set 3: 11 x 85 lbs
  • Set 4: 10 x 85 lbs

Total: 3485 lbs

5. Reverse-grip lat pull down

  • Set 1: 10 x 100 lbs

Total: 1000 lbs

6. Rear deltoid

  • Set 1: 10 x 0 lbs

Total: 0 lbs