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T-Nation Back and Abs

by langelscott

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Summary

  • event_availableNovember 8th, 2016
  • schedule44 minutes
  • equalizer19 sets,  204 reps
  • fitness_center14352.09 lbs

1. Wide grip pull ups

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs
  • Set 4: 8 x 0 lbs

Total: 0 lbs

2. Underhand bent over row

  • Set 1: 10 x 132.28 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 9 x 132.28 lbs

Total: 3836.04 lbs

3. T-bar Rows

  • Set 1: 12 x 110.23 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 10 x 110.23 lbs

Total: 3527.4 lbs

4. Lat pulldown v bar

  • Set 1: 15 x 114.64 lbs
  • Set 2: 10 x 114.64 lbs
  • Set 3: 10 x 99.21 lbs

Total: 3858.09 lbs

5. Decline crunches

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs

Total: 661.39 lbs

6. Rope Crunch

  • Set 1: 15 x 61.73 lbs
  • Set 2: 15 x 61.73 lbs
  • Set 3: 10 x 61.73 lbs

Total: 2469.18 lbs