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Englishexpand_more

Delts/Back/Traps

by objorgan

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Summary

  • event_availableJuly 9th, 2020
  • schedule9 h
  • equalizer43 sets,  464 reps
  • fitness_center64550.25 lbs

1. Close grip pull ups

  • Set 1: 5 x 275.58 lbs
  • Set 2: 5 x 275.58 lbs
  • Set 3: 5 x 275.58 lbs
  • Set 4: 5 x 275.58 lbs

Total: 5511.56 lbs

2. Barbell shoulder press

  • Set 1: 10 x 121.25 lbs
  • Set 2: 10 x 121.25 lbs
  • Set 3: 10 x 121.25 lbs
  • Set 4: 10 x 121.25 lbs

Total: 4850.17 lbs

3. 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: 12 x 93.7 lbs

Total: 4497.43 lbs

4. Arnoldpress

  • Set 1: 6 x 60.63 lbs
  • Set 2: 6 x 60.63 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs

Total: 1829.84 lbs

5. Wide grip pullups

  • Set 1: 15 x 220.46 lbs
  • Set 2: 16 x 220.46 lbs
  • Set 3: 16 x 220.46 lbs
  • Set 4: 15 x 220.46 lbs

Total: 13668.66 lbs

6. Dumbbell Latural raise

  • Set 1: 8 x 33.07 lbs
  • Set 2: 6 x 33.07 lbs
  • Set 3: 6 x 33.07 lbs
  • Set 4: 17 x 27.56 lbs

Total: 1129.87 lbs

7. Wide grip cabel row

  • Set 1: 12 x 255.74 lbs
  • Set 2: 12 x 255.74 lbs
  • Set 3: 12 x 255.74 lbs
  • Set 4: 12 x 255.74 lbs

Total: 12275.34 lbs

8. Reverse pec fly

  • Set 1: 14 x 134.48 lbs
  • Set 2: 14 x 134.48 lbs
  • Set 3: 14 x 134.48 lbs
  • Set 4: 14 x 134.48 lbs

Total: 7530.99 lbs

9. Cabel pullover

  • Set 1: 20 x 114.64 lbs
  • Set 2: 12 x 134.48 lbs
  • Set 3: 12 x 134.48 lbs
  • Set 4: 12 x 134.48 lbs
  • Set 5: 3 x 134.48 lbs
  • Set 6: 3 x 134.48 lbs
  • Set 7: 3 x 134.48 lbs

Total: 8344.5 lbs

10. Uppright row

  • Set 1: 20 x 74.96 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 12 x 94.8 lbs
  • Set 4: 12 x 94.8 lbs

Total: 4911.9 lbs