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Englishexpand_more

.Pull Phase 2

by objorgan

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Summary

  • event_availableSeptember 17th, 2015
  • schedule1 h
  • equalizer31 sets,  323 reps
  • fitness_center40142.87 lbs

1. Rack pulls

  • Set 1: 7 x 308.65 lbs
  • Set 2: 7 x 308.65 lbs
  • Set 3: 7 x 308.65 lbs
  • Set 4: 7 x 308.65 lbs

Total: 8642.12 lbs

2. Barbell row

  • Set 1: 12 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 11 x 154.32 lbs
  • Set 4: 15 x 88.18 lbs

Total: 6724.1 lbs

3. T-Bar Row

  • Set 1: 12 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 1 x 88.18 lbs

Total: 5643.83 lbs

4. Dumbbell Row

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

Total: 3373.07 lbs

5. Seated Cable Row

  • Set 1: 11 x 174.17 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 12 x 134.48 lbs
  • Set 4: 16 x 114.64 lbs

Total: 7215.73 lbs

6. Dumbbell Curls (with twist at top)

  • Set 1: 8 x 44.09 lbs
  • Set 2: 12 x 38.58 lbs
  • Set 3: 12 x 38.58 lbs

Total: 1278.68 lbs

7. Dumbbell Hammer Curls

  • Set 1: 7 x 44.09 lbs
  • Set 2: 11 x 38.58 lbs
  • Set 3: 12 x 33.07 lbs

Total: 1129.87 lbs

8. Cable Reverse Curl (prefer e-z curl bar attachment)

  • Set 1: 13 x 134.48 lbs
  • Set 2: 12 x 134.48 lbs
  • Set 3: 10 x 134.48 lbs
  • Set 4: 8 x 74.96 lbs
  • Set 5: 8 x 59.52 lbs
  • Set 6: 8 x 44.09 lbs

Total: 6135.46 lbs