Back / traps/ biceps

nach ryanrj

Einstellungen

List View

Zusammenfassung

  • event_availableDecember 11th, 2023
  • schedule1 h
  • equalizer27 sets,  301 reps
  • fitness_center25530 lbs

1. Machine pull down (nuetral grip)

  • Set 1: 20 x 90 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 12 x 150 lbs
  • Set 4: 10 x 190 lbs
  • Set 5: 7 x 230 lbs
  • Set 6: 10 x 190 lbs
  • Set 7: 15 x 110 lbs

Total: 12310 lbs

2. Cable row

  • Set 1: 10 x 80 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 80 lbs
  • Set 4: 10 x 80 lbs

Total: 3200 lbs

3. Db chest supp rows

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 1800 lbs

4. Machine pullover

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs

Total: 3240 lbs

5. Cable face pull

  • Set 1: 10 x 80 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 80 lbs

Total: 2400 lbs

6. Kirk shrug

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

Total: 1500 lbs

7. Bayesian cable curl

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

Total: 1080 lbs