Deutschexpand_more

Back and shoulders workout

nach ryan-stroup

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Zusammenfassung

  • event_availableJuly 6th, 2023
  • schedule1 h
  • equalizer28 sets,  317 reps
  • fitness_center8879.52 lbs

1. Seated Cable Rows

  • Set 1: 12 x 38.56 lbs
  • Set 2: 10 x 45.36 lbs
  • Set 3: 10 x 45.36 lbs
  • Set 4: 10 x 47.63 lbs

Total: 1846.12 lbs

2. Machine Lat Pull Down

  • Set 1: 10 x 45.36 lbs
  • Set 2: 10 x 45.36 lbs
  • Set 3: 10 x 45.36 lbs
  • Set 4: 10 x 38.56 lbs

Total: 1746.33 lbs

3. Bent Over Row with dumbbells

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 31.75 lbs
  • Set 3: 12 x 31.75 lbs
  • Set 4: 12 x 31.75 lbs

Total: 1351.71 lbs

4. Front Raises

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 13.61 lbs

Total: 489.88 lbs

5. Lateral raise

  • Set 1: 10 x 13.61 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 12 x 13.61 lbs

Total: 435.45 lbs

6. Rear delt flys

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 13.61 lbs

Total: 489.88 lbs

7. GHD extensions

  • Set 1: 12 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs

Total: 217.72 lbs

8. Kettle bell shoulder shrugs

  • Set 1: 12 x 63.96 lbs
  • Set 2: 12 x 63.96 lbs
  • Set 3: 12 x 63.96 lbs

Total: 2302.43 lbs