Upper body hypertrophy (back, bis and calves)

by rjxmarine

Settings

Grid View
List View

Summary

  • event_availableOctober 17th, 2014
  • schedule2 h
  • equalizer37 sets, 392 reps
  • fitness_center

1. Seated calf raises

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 
  • Set 5: 10 x 
  • Set 6: 12 x 
  • Set 7: 12 x 

Total: 

2. Pulls ups

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

Total: 

3. Bent over rows

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 10 x 
  • Set 5: 15 x 
  • Set 6: 15 x 

Total: 

4. Dumbbell shoulder presses

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

Total: 

5. Dumbbell incline rows

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

Total: 

6. Neutral grip cable pull downs

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

Total: 

7. Rear delt rope pulls

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 12 x 
  • Set 4: 12 x 

Total: 

8. Barbell curls w/ fat grips

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

Total: 

9. Dumbell hammer curls

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

Total: