#CompPrep Simple Back

by kikilicious

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Summary

  • event_availableJanuary 22nd, 2019
  • schedule1 h
  • equalizer33 sets,  440 reps
  • fitness_center19995 lbs

1. Cable Row - Wide

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 12 x 85 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 10 x 100 lbs
  • Set 6: 12 x 70 lbs
  • Set 7: 12 x 70 lbs
  • Set 8: 12 x 70 lbs

Total: 7040 lbs

2. Lat Pulldown - Wide Grip

  • Set 1: 12 x 40 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 15 x 55 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 15 x 85 lbs
  • Set 6: 10 x 100 lbs
  • Set 7: 6 x 120 lbs
  • Set 8: 8 x 100 lbs

Total: 6975 lbs

3. Single Arm low Cable Row

  • Set 1: 24 x 20 lbs
  • Set 2: 24 x 25 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 20 x 30 lbs
  • Set 5: 24 x 25 lbs
  • Set 6: 24 x 25 lbs

Total: 3480 lbs

4. Lat PUSHdown

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 8 x 25 lbs
  • Set 6: 12 x 20 lbs

Total: 1580 lbs

5. Cable Curls

  • Set 1: 10 x 20 lbs

Total: 200 lbs

6. Upright Row - Cable

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 12 x 15 lbs

Total: 720 lbs