Hyper Back/shoulders

by rangerc18

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Summary

  • event_availableJanuary 21st, 2014
  • schedule49 minutes
  • equalizer23 sets, 206 reps
  • fitness_center

1. Speed: Pendlay Rows

  • Set 1: 3 x 
  • Set 2: 3 x 
  • Set 3: 3 x 
  • Set 4: 3 x 
  • Set 5: 3 x 
  • Set 6: 3 x 

Total: 

2. Rack Chins

  • Set 1: 8 x 
  • Set 2: 10 x 
  • Set 3: 11 x 

Total: 

3. Seated Cable Row

  • Set 1: 9 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

4. Smith Shrugs

  • Set 1: 10 x 
  • Set 2: 11 x 
  • Set 3: 12 x 

Total: 

5. Close Grip Pull Downs

  • Set 1: 16 x 
  • Set 2: 20 x 
  • Set 3: 17 x 

Total: 

6. H: Dumbell Shoulder Press

  • Set 1: 6 x 
  • Set 2: 8 x 
  • Set 3: 8 x 

Total: 

7. Upright Barbell Row

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: