CF Delts/Back/Traps Phase 2

by objorgan

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Summary

  • event_availableSeptember 13th, 2017
  • schedule1 h
  • equalizer42 sets,  430 reps
  • fitness_center51369.91 lbs

1. Rear delt row

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 44.09 lbs

Total: 1322.77 lbs

2. Rope face pulls

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs

Total: 3968.32 lbs

3. Seated arnold press

  • Set 1: 8 x 55.12 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 6 x 55.12 lbs
  • Set 4: 10 x 49.6 lbs

Total: 1708.58 lbs

4. Standing lateral raise

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs

Total: 661.39 lbs

5. Cabel lateral raise

  • Set 1: 13 x 30.86 lbs
  • Set 2: 12 x 30.86 lbs
  • Set 3: 12 x 30.86 lbs

Total: 1141.99 lbs

6. Strict front raise

  • Set 1: 11 x 15.43 lbs
  • Set 2: 11 x 15.43 lbs
  • Set 3: 11 x 15.43 lbs

Total: 509.27 lbs

7. Rack pull

  • Set 1: 10 x 297.62 lbs
  • Set 2: 10 x 297.62 lbs
  • Set 3: 10 x 297.62 lbs
  • Set 4: 10 x 297.62 lbs

Total: 11904.96 lbs

8. Barbell shrug

  • Set 1: 11 x 165.35 lbs
  • Set 2: 11 x 165.35 lbs
  • Set 3: 10 x 165.35 lbs
  • Set 4: 10 x 165.35 lbs

Total: 6944.56 lbs

9. Barbell low row

  • Set 1: 10 x 198.42 lbs
  • Set 2: 10 x 198.42 lbs
  • Set 3: 10 x 198.42 lbs

Total: 5952.48 lbs

10. One arm dummbell row

  • Set 1: 8 x 99.21 lbs
  • Set 2: 8 x 99.21 lbs
  • Set 3: 8 x 99.21 lbs

Total: 2380.99 lbs

11. Seated cabel row

  • Set 1: 9 x 216.05 lbs
  • Set 2: 13 x 196.21 lbs
  • Set 3: 12 x 196.21 lbs

Total: 6849.76 lbs

12. Bent over barbell row

  • Set 1: 10 x 154.32 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 10 x 154.32 lbs

Total: 4629.71 lbs

13. Straight arm pulldown rope

  • Set 1: 11 x 154.32 lbs
  • Set 2: 11 x 154.32 lbs
  • Set 3: 10 x 0 lbs

Total: 3395.12 lbs