CF Delts/Back/Traps Phase 2

by objorgan

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Summary

  • event_availableJuly 28th, 2017
  • schedule1 h
  • equalizer45 sets,  522 reps
  • fitness_center55137.61 lbs

1. Rear delt row

  • Set 1: 13 x 33.07 lbs
  • Set 2: 13 x 33.07 lbs
  • Set 3: 13 x 33.07 lbs

Total: 1289.7 lbs

2. Rope face pulls (27)

  • Set 1: 12 x 94.8 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 12 x 94.8 lbs

Total: 3412.76 lbs

3. Seated arnold press

  • Set 1: 12 x 49.6 lbs
  • Set 2: 12 x 49.6 lbs
  • Set 3: 12 x 49.6 lbs
  • Set 4: 12 x 49.6 lbs

Total: 2380.99 lbs

4. Standing lateral raise phase 2

  • Set 1: 9 x 22.05 lbs
  • Set 2: 13 x 19.84 lbs
  • Set 3: 13 x 19.84 lbs
  • Set 4: 13 x 19.84 lbs
  • Set 5: 11 x 19.84 lbs

Total: 1190.5 lbs

5. Cabel lateral raise phase 2

  • Set 1: 11 x 30.86 lbs
  • Set 2: 11 x 30.86 lbs
  • Set 3: 11 x 30.86 lbs
  • Set 4: 15 x 19.84 lbs
  • Set 5: 15 x 19.84 lbs

Total: 1613.78 lbs

6. Rack pull

  • Set 1: 10 x 308.65 lbs
  • Set 2: 8 x 308.65 lbs
  • Set 3: 8 x 308.65 lbs
  • Set 4: 8 x 308.65 lbs

Total: 10494 lbs

7. Barbell shrug

  • Set 1: 12 x 148.81 lbs
  • Set 2: 12 x 148.81 lbs
  • Set 3: 12 x 148.81 lbs
  • Set 4: 12 x 148.81 lbs

Total: 7142.98 lbs

8. Barbell low row

  • Set 1: 11 x 187.39 lbs
  • Set 2: 11 x 187.39 lbs
  • Set 3: 11 x 187.39 lbs
  • Set 4: 10 x 132.28 lbs

Total: 7506.74 lbs

9. One arm dummbell row

  • Set 1: 10 x 93.7 lbs
  • Set 2: 10 x 93.7 lbs
  • Set 3: 10 x 93.7 lbs

Total: 2810.89 lbs

10. Seated cabel row

  • Set 1: 10 x 196.21 lbs
  • Set 2: 13 x 174.17 lbs
  • Set 3: 13 x 174.17 lbs
  • Set 4: 10 x 114.64 lbs

Total: 7636.81 lbs

11. Bent over barbell row

  • Set 1: 11 x 143.3 lbs
  • Set 2: 11 x 143.3 lbs
  • Set 3: 11 x 143.3 lbs

Total: 4728.92 lbs

12. Straight arm pulldown rope

  • Set 1: 17 x 114.64 lbs
  • Set 2: 14 x 114.64 lbs
  • Set 3: 12 x 114.64 lbs

Total: 4929.54 lbs