A Back

by osustanz

Settings

lbskgs

Summary

December 9th, 2016
44 minutes
37 sets, 384 reps
50300 lbs

1. Internal/External Shoulder Rotation

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

2. M5 Bench Row

Set 1: 12 x 120 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 150 lbs
Set 5: 10 x 150 lbs
Set 6: 10 x 140 lbs
Set 7: 10 x 130 lbs
Set 8: 10 x 120 lbs

Total: 11040 lbs

3. Extra Rope Rows

Set 1: 12 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs

Total: 5120 lbs

4. Precor Narrow Cable Row Sitting

Set 1: 12 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3520 lbs

5. M5 Seated Row

Set 1: 12 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3520 lbs

6. M5 Lat Pulldown

Set 1: 12 x 110 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 140 lbs
Set 5: 10 x 140 lbs
Set 6: 10 x 130 lbs
Set 7: 10 x 120 lbs
Set 8: 10 x 110 lbs

Total: 10220 lbs

7. M5 Floor Row

Set 1: 12 x 210 lbs
Set 2: 10 x 210 lbs
Set 3: 10 x 210 lbs

Total: 6720 lbs

8. Precor Straight Arm Pushdown

Set 1: 12 x 130 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 130 lbs

Total: 4160 lbs

9. Pull Ups Narrow Pronated

Set 1: 10 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 10 x 170 lbs

Total: 5100 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined