Back and shoulders workout

nach ryan-stroup

Einstellungen

lbskgs

Zusammenfassung

January 23rd, 2025
1 h
22 sets, 339 reps
19745 lbs

1. Pull ups

Set 1: 7 x 185 lbs
Set 2: 5 x 185 lbs
Set 3: 5 x 185 lbs

Total: 3145 lbs

2. Wide Grip Lat Pull Down

Set 1: 10 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 10 x 170 lbs

Total: 5100 lbs

3. Seated Cable Rows

Set 1: 12 x 190 lbs
Set 2: 10 x 190 lbs
Set 3: 10 x 190 lbs

Total: 6080 lbs

4. Land mine Bent over row

Set 1: 10 x 50 lbs
Set 2: 10 x 75 lbs
Set 3: 10 x 75 lbs

Total: 2000 lbs

5. Front Raises

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

Total: 1200 lbs

6. Lateral Dumbbell Raises

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

7. Rear delt flys

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

Total: 1200 lbs

8. Low plank

Set 1: 120 x 1 lbs

Total: 120 lbs

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