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Back, biceps, and shoulders (PF2)

by rparent

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Summary

  • event_availableJuly 28th, 2016
  • schedule39 minutes
  • equalizer28 sets,  277 reps
  • fitness_center11875 lbs

1. Full range pull downs

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 8 x 85 lbs
  • Set 4: 8 x 85 lbs
  • Set 5: 5 x 85 lbs

Total: 3105 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 75 lbs
  • Set 5: 8 x 75 lbs
  • Set 6: 8 x 80 lbs
  • Set 7: 8 x 80 lbs
  • Set 8: 8 x 80 lbs

Total: 4800 lbs

3. Dumbbell shoulder lateral raise

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

Total: 630 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. Arnold press

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 720 lbs

6. 21s

  • Set 1: 21 x 30 lbs
  • Set 2: 21 x 30 lbs
  • Set 3: 24 x 30 lbs

Total: 1980 lbs