A Back

by osustanz

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Summary

  • event_availableJanuary 20th, 2016
  • schedule23 minutes
  • equalizer28 sets,  373 reps
  • fitness_center33510 lbs

1. Internal/External Shoulder Rotation

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1350 lbs

2. M5 Bench Row

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 6 x 120 lbs
  • Set 5: 12 x 110 lbs

Total: 5000 lbs

3. Extra Rope Rows

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs

Total: 6000 lbs

4. Precor Narrow Cable Row Sitting

  • Set 1: 12 x 80 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 80 lbs

Total: 2560 lbs

5. M5 Seated Row

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs

Total: 2880 lbs

6. M5 Lat Pulldown

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs

Total: 2880 lbs

7. M5 Floor Row

  • Set 1: 12 x 180 lbs
  • Set 2: 10 x 180 lbs
  • Set 3: 10 x 180 lbs

Total: 5760 lbs

8. Precor Straight Arm Pushdown

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs

Total: 2880 lbs

9. Burnout Precor Rows

  • Set 1: 60 x 70 lbs

Total: 4200 lbs