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Delts/Back/Traps

by objorgan

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Summary

  • event_availableJuly 1st, 2020
  • schedule2 h
  • equalizer40 sets,  479 reps
  • fitness_center58430.22 lbs

1. Close grip pull ups

  • Set 1: 9 x 264.55 lbs
  • Set 2: 8 x 264.55 lbs
  • Set 3: 8 x 264.55 lbs
  • Set 4: 8 x 264.55 lbs

Total: 8730.31 lbs

2. Seated Barbell shoulder press

  • Set 1: 7 x 121.25 lbs
  • Set 2: 7 x 121.25 lbs
  • Set 3: 7 x 121.25 lbs
  • Set 4: 7 x 121.25 lbs

Total: 3395.12 lbs

3. Incline dummbell row

  • Set 1: 16 x 60.63 lbs
  • Set 2: 13 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 13 x 66.14 lbs

Total: 3483.3 lbs

4. Dumbbell Arnold Press

  • Set 1: 6 x 60.63 lbs
  • Set 2: 6 x 60.63 lbs
  • Set 3: 5 x 60.63 lbs
  • Set 4: 12 x 55.12 lbs

Total: 1692.05 lbs

5. Wide grip pulldown

  • Set 1: 12 x 174.17 lbs
  • Set 2: 12 x 174.17 lbs
  • Set 3: 16 x 154.32 lbs
  • Set 4: 16 x 154.32 lbs

Total: 9118.32 lbs

6. Dumbbell Latural raise

  • Set 1: 15 x 27.56 lbs
  • Set 2: 15 x 27.56 lbs
  • Set 3: 15 x 27.56 lbs
  • Set 4: 15 x 27.56 lbs

Total: 1653.47 lbs

7. Wide grip cabel row

  • Set 1: 15 x 216.05 lbs
  • Set 2: 15 x 216.05 lbs
  • Set 3: 15 x 216.05 lbs
  • Set 4: 15 x 216.05 lbs

Total: 12963.18 lbs

8. Reverse pec fly

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

Total: 6455.14 lbs

9. Cabel pullover

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

Total: 6878.42 lbs

10. Uppright row

  • Set 1: 15 x 74.96 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 12 x 74.96 lbs
  • Set 4: 12 x 74.96 lbs

Total: 4060.91 lbs