CF Delts/Back/Traps Phase 1

by objorgan

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Summary

  • event_availableAugust 15th, 2017
  • schedule1 h
  • equalizer45 sets,  542 reps
  • fitness_center56387.63 lbs

1. Rear delt fly hull 7

  • Set 1: 15 x 114.64 lbs
  • Set 2: 15 x 114.64 lbs
  • Set 3: 15 x 114.64 lbs
  • Set 4: 10 x 94.8 lbs
  • Set 5: 10 x 74.96 lbs
  • Set 6: 10 x 59.52 lbs

Total: 7451.62 lbs

2. Rope Face Pull

  • Set 1: 15 x 94.8 lbs
  • Set 2: 15 x 94.8 lbs
  • Set 3: 15 x 94.8 lbs

Total: 4265.94 lbs

3. Reverce Grip Smith Machine Press

  • Set 1: 15 x 77.16 lbs
  • Set 2: 12 x 82.67 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 6 x 88.18 lbs
  • Set 5: 4 x 93.7 lbs

Total: 3758.88 lbs

4. Standing Latural raise dumbbell

  • Set 1: 11 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 12 x 19.84 lbs
  • Set 4: 12 x 19.84 lbs
  • Set 5: 12 x 19.84 lbs
  • Set 6: 10 x 13.23 lbs

Total: 1309.55 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: 10 x 30.86 lbs
  • Set 5: 17 x 19.84 lbs

Total: 1571.9 lbs

6. Pullups

  • Set 1: 11 x 198.42 lbs
  • Set 2: 11 x 198.42 lbs
  • Set 3: 9 x 198.42 lbs

Total: 6150.9 lbs

7. One-arm lat Pulldown

  • Set 1: 14 x 134.48 lbs
  • Set 2: 12 x 134.48 lbs
  • Set 3: 13 x 134.48 lbs

Total: 5244.8 lbs

8. Close Grip Pulldowns

  • Set 1: 12 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs

Total: 5555.65 lbs

9. T-grip Pulldowns

  • Set 1: 11 x 174.17 lbs
  • Set 2: 11 x 174.17 lbs
  • Set 3: 11 x 154.32 lbs

Total: 5529.19 lbs

10. V-bar gris Pulldowns

  • Set 1: 12 x 174.17 lbs
  • Set 2: 12 x 174.17 lbs
  • Set 3: 12 x 174.17 lbs
  • Set 4: 17 x 134.48 lbs

Total: 8556.14 lbs

11. Straight -Arm Cabel Pulldowns

  • Set 1: 20 x 114.64 lbs
  • Set 2: 15 x 114.64 lbs
  • Set 3: 13 x 114.64 lbs
  • Set 4: 13 x 114.64 lbs

Total: 6993.06 lbs