CF Delts/Back/Traps Phase 1

by objorgan

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Summary

  • event_availableJune 25th, 2017
  • schedule1 h
  • equalizer42 sets,  488 reps
  • fitness_center50216.89 lbs

1. Rear delt fly

  • Set 1: 13 x 114.64 lbs
  • Set 2: 13 x 114.64 lbs
  • Set 3: 13 x 114.64 lbs

Total: 4470.97 lbs

2. Rope Face Pull

  • Set 1: 11 x 114.64 lbs
  • Set 2: 11 x 114.64 lbs
  • Set 3: 11 x 114.64 lbs

Total: 3783.13 lbs

3. Reverce Grip Smith Machine Press

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 12 x 77.16 lbs
  • Set 5: 10 x 44.09 lbs

Total: 4144.69 lbs

4. Standing Latural raise dumbbell

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs
  • Set 3: 12 x 19.84 lbs
  • Set 4: 11 x 19.84 lbs
  • Set 5: 11 x 19.84 lbs

Total: 1150.81 lbs

5. Cabel lateral raise phase 1

  • Set 1: 10 x 30.86 lbs
  • Set 2: 10 x 30.86 lbs
  • Set 3: 10 x 30.86 lbs
  • Set 4: 17 x 19.84 lbs
  • Set 5: 16 x 19.84 lbs

Total: 1580.71 lbs

6. Wide grip Pulldowns

  • Set 1: 12 x 174.17 lbs
  • Set 2: 10 x 174.17 lbs
  • Set 3: 10 x 174.17 lbs
  • Set 4: 8 x 174.17 lbs
  • Set 5: 10 x 114.64 lbs

Total: 8113.01 lbs

7. Close Grip Pulldowns

  • Set 1: 9 x 174.17 lbs
  • Set 2: 7 x 174.17 lbs
  • Set 3: 12 x 154.32 lbs

Total: 4638.53 lbs

8. T-grip Pulldowns

  • Set 1: 11 x 174.17 lbs
  • Set 2: 11 x 174.17 lbs
  • Set 3: 11 x 174.17 lbs

Total: 5747.45 lbs

9. V-bar gris Pulldowns

  • Set 1: 13 x 174.17 lbs
  • Set 2: 12 x 174.17 lbs
  • Set 3: 11 x 174.17 lbs

Total: 6269.95 lbs

10. Straight -Arm Cabel Pulldowns

  • Set 1: 13 x 114.64 lbs
  • Set 2: 13 x 114.64 lbs
  • Set 3: 13 x 114.64 lbs

Total: 4470.97 lbs

11. Cabel upright row

  • Set 1: 13 x 114.64 lbs
  • Set 2: 13 x 114.64 lbs
  • Set 3: 13 x 114.64 lbs
  • Set 4: 12 x 114.64 lbs

Total: 5846.66 lbs