CF Delts/Back/Traps Phase 2

by objorgan

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Summary

  • event_availableAugust 30th, 2017
  • schedule1 h
  • equalizer54 sets,  611 reps
  • fitness_center65367.06 lbs

1. Rear delt row

  • Set 1: 13 x 38.58 lbs
  • Set 2: 12 x 38.58 lbs
  • Set 3: 11 x 38.58 lbs
  • Set 4: 10 x 22.05 lbs
  • Set 5: 8 x 22.05 lbs
  • Set 6: 6 x 22.05 lbs

Total: 1918.02 lbs

2. Rope face pulls (27)

  • 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. Seated arnold press

  • Set 1: 8 x 55.12 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 8 x 55.12 lbs
  • Set 4: 6 x 55.12 lbs
  • Set 5: 10 x 38.58 lbs
  • Set 6: 10 x 33.07 lbs
  • Set 7: 10 x 27.56 lbs

Total: 2645.55 lbs

4. Standing lateral raise phase 2

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 14 x 19.84 lbs
  • Set 4: 14 x 19.84 lbs
  • Set 5: 13 x 19.84 lbs

Total: 1254.43 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: 16 x 19.84 lbs
  • Set 5: 15 x 19.84 lbs

Total: 1633.63 lbs

6. Rack pull

  • Set 1: 12 x 275.58 lbs
  • Set 2: 12 x 275.58 lbs
  • Set 3: 12 x 275.58 lbs
  • Set 4: 12 x 275.58 lbs

Total: 13227.74 lbs

7. Barbell shrug

  • Set 1: 12 x 159.84 lbs
  • Set 2: 12 x 159.84 lbs
  • Set 3: 12 x 159.84 lbs
  • Set 4: 12 x 159.84 lbs
  • Set 5: 10 x 110.23 lbs

Total: 8774.4 lbs

8. Barbell low row

  • Set 1: 9 x 198.42 lbs
  • Set 2: 9 x 198.42 lbs
  • Set 3: 9 x 198.42 lbs
  • Set 4: 9 x 198.42 lbs

Total: 7142.98 lbs

9. One arm dummbell row

  • Set 1: 12 x 93.7 lbs
  • Set 2: 12 x 93.7 lbs
  • Set 3: 12 x 93.7 lbs
  • Set 4: 11 x 93.7 lbs

Total: 4403.73 lbs

10. Seated cabel row

  • Set 1: 12 x 196.21 lbs
  • Set 2: 12 x 196.21 lbs
  • Set 3: 11 x 196.21 lbs
  • Set 4: 12 x 174.17 lbs

Total: 8957.38 lbs

11. Bent over barbell row

  • Set 1: 11 x 148.81 lbs
  • Set 2: 11 x 148.81 lbs
  • Set 3: 11 x 148.81 lbs
  • Set 4: 10 x 88.18 lbs

Total: 5792.65 lbs

12. Straight arm pulldown rope

  • Set 1: 15 x 134.48 lbs
  • Set 2: 12 x 134.48 lbs
  • Set 3: 15 x 114.64 lbs

Total: 5350.62 lbs