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3-1 Hybrid: Chest & Back

by jeffjsays

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Summary

  • event_availableJanuary 3rd, 2023
  • schedule39 minutes
  • equalizer22 sets,  240 reps
  • fitness_center8600.11 lbs

1. Seated cable row

  • Set 1: 12 x 63.5 lbs
  • Set 2: 12 x 63.5 lbs
  • Set 3: 12 x 63.5 lbs
  • Set 4: 12 x 63.5 lbs

Total: 3048.14 lbs

2. DB row single arm

  • Set 1: 12 x 20.41 lbs
  • Set 2: 12 x 20.41 lbs
  • Set 3: 12 x 20.41 lbs
  • Set 4: 12 x 20.41 lbs

Total: 979.76 lbs

3. Lat pulldown Machine

  • Set 1: 10 x 49.9 lbs
  • Set 2: 10 x 49.9 lbs
  • Set 3: 10 x 49.9 lbs
  • Set 4: 6 x 49.9 lbs

Total: 1796.23 lbs

4. Bench Press Dumbbell

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 18.14 lbs

Total: 653.17 lbs

5. Incline Bench Press Machine

  • Set 1: 10 x 52.16 lbs
  • Set 2: 7 x 52.16 lbs
  • Set 3: 7 x 52.16 lbs

Total: 1251.91 lbs

6. Cable crossover arms

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 18.14 lbs
  • Set 4: 12 x 18.14 lbs

Total: 870.9 lbs