Deutschexpand_more

Back and shoulders workout

nach ryan-stroup

Einstellungen

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Zusammenfassung

  • event_availableAugust 18th, 2024
  • schedule1 h
  • equalizer24 sets,  335 reps
  • fitness_center23050 lbs

1. Pull ups

  • Set 1: 5 x 180 lbs
  • Set 2: 5 x 180 lbs
  • Set 3: 5 x 180 lbs
  • Set 4: 5 x 180 lbs

Total: 3600 lbs

2. Wide Grip Lat Pull Down

  • Set 1: 10 x 180 lbs
  • Set 2: 10 x 180 lbs
  • Set 3: 10 x 180 lbs

Total: 5400 lbs

3. Seated Cable Rows

  • Set 1: 15 x 180 lbs
  • Set 2: 10 x 190 lbs
  • Set 3: 10 x 190 lbs
  • Set 4: 10 x 190 lbs

Total: 8400 lbs

4. Land mine Bent over row

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 70 lbs

Total: 1900 lbs

5. Front Raises

  • Set 1: 12 x 35 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1470 lbs

6. Lateral Dumbbell Raises

  • Set 1: 13 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1050 lbs

7. Rear delt flys

  • Set 1: 13 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 1140 lbs

8. Low plank

  • Set 1: 90 x 1 lbs

Total: 90 lbs