Back&Bi πŸ’ͺ🏼

by maxpate

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Summary

  • event_availableSeptember 8th, 2016
  • schedule1 h
  • equalizer41 sets, 487 reps
  • fitness_center

1. Seated/squating Lat Low row

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

Total: 

2. Squating lat mid row

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

3. Wide grip lat pulldown (standing )

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

Total: 

4. Standing straight arm cable pull

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

Total: 

5. Face pulls

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

Total: 

6. Back extensions

  • Set 1: 11 x 
  • Set 2: 12 x 
  • Set 3: 15 x 

Total: 

7. Seated isolated dumbell curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 10 x 

Total: 

8. Corner barbell one arm thrust

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

Total: 

9. Cable lateral row

  • Set 1: 15 x 
  • Set 2: 10 x 
  • Set 3: 11 x 

Total: 

10. Reverse lat pull downs

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

Total: 

11. 90 degree sitting shoulder fly

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

Total: 

12. #khtricepdumbellextension

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

Total: 

13. Seated isolated curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: