Back and hams

by rjxmarine

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Summary

  • event_availableDecember 24th, 2014
  • schedule1 h
  • equalizer30 sets, 304 reps
  • fitness_center

1. ISO lateral high row

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

2. Pull ups

launchMore about this exercise

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

Total: 

3. Low Rack deadlifts (sumo)

  • Set 1: 6 x 
  • Set 2: 6 x 
  • Set 3: 6 x 
  • Set 4: 5 x 
  • Set 5: 5 x 
  • Set 6: 5 x 
  • Set 7: 6 x 
  • Set 8: 6 x 

Total: 

4. Supported T-bar row

  • Set 1: 10 x 
  • Set 2: 15 x 
  • Set 3: 15 x 
  • Set 4: 15 x 

Total: 

5. Barbell standing wrist curls

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

Total: 

6. ISO lateral single arm pull down (15reps for right side)

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

Total: 

7. Kneeling leg curls

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

Total: