Back and shoulders hypertrophy

by likwid687

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Summary

  • event_availableJanuary 1st, 1970
  • schedule0 minutes
  • equalizer30 sets, 338 reps
  • fitness_center

1. Cable face pulls hyp

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

Total: 

2. Dumbbell shrugs

  • Set 1: 12 x 
  • Set 2: 11 x 
  • Set 3: 9 x 

Total: 

3. Close grip pull down

  • Set 1: 12 x 
  • Set 2: 11 x 
  • Set 3: 10 x 

Total: 

4. Seated dumbbell shoulder press hyp

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 9 x 

Total: 

5. Side lateral raises

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

Total: 

6. Front lateral raise

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

Total: 

7. Dumbbell row hyp

  • Set 1: 24 x 
  • Set 2: 22 x 
  • Set 3: 22 x 

Total: 

8. Upright cable row hyp

  • Set 1: 9 x 
  • Set 2: 9 x 
  • Set 3: 9 x 

Total: 

9. Dual pulley row hyp

  • Set 1: 8 x 
  • Set 2: 7 x 
  • Set 3: 7 x 

Total: 

10. Wide over lat pulldown hyp

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 9 x 

Total: