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Back, biceps, and shoulders (PF2)

by rparent

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Summary

  • event_availableJuly 22nd, 2016
  • schedule50 minutes
  • equalizer35 sets,  335 reps
  • fitness_center15130 lbs

1. Full range pull downs

  • Set 1: 8 x 70 lbs
  • Set 2: 8 x 75 lbs
  • Set 3: 8 x 75 lbs
  • Set 4: 8 x 80 lbs
  • Set 5: 8 x 80 lbs
  • Set 6: 8 x 80 lbs
  • Set 7: 8 x 80 lbs
  • Set 8: 8 x 80 lbs

Total: 4960 lbs

2. Cable row

  • Set 1: 8 x 70 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 70 lbs
  • Set 5: 8 x 70 lbs
  • Set 6: 8 x 70 lbs
  • Set 7: 8 x 70 lbs
  • Set 8: 8 x 70 lbs

Total: 4480 lbs

3. Dumbbell shoulder lateral raise

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 8 x 15 lbs

Total: 660 lbs

4. Dumbbell shoulder front raise

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 640 lbs

5. Barbell shoulder upright row

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1900 lbs

6. Arnold press

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 6 x 20 lbs

Total: 600 lbs

7. 21s

  • Set 1: 21 x 30 lbs
  • Set 2: 21 x 30 lbs
  • Set 3: 21 x 30 lbs

Total: 1890 lbs