Back and shoulders hypertrophy

by likwid687

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Summary

  • event_availableApril 30th, 2015
  • schedule1 h
  • equalizer27 sets, 297 reps
  • fitness_center

1. Barbell bent-over row

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

Total: 

2. Seated cable row

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

Total: 

3. Upright barbell row

  • Set 1: 15 x 
  • Set 2: 12 x 

Total: 

4. Close grip pull down

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

5. Seated dumbell shoulder press

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

Total: 

6. Dumbbell shrugs

  • Set 1: 15 x 
  • Set 2: 15 x 

Total: 

7. Side lateral raises

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

Total: 

8. Deltoid fly

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

Total: 

9. Iso lateral high row

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

Total: 

10. Iso lateral front lat

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

Total: