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Englishexpand_more

PF back / traps

by ryanrj

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Summary

  • event_availableDecember 26th, 2023
  • schedule1 h
  • equalizer28 sets,  332 reps
  • fitness_center23130 lbs

1. Lat pulldown

  • Set 1: 15 x 100 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 10 x 120 lbs
  • Set 4: 12 x 100 lbs

Total: 5020 lbs

2. Hammer low row

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs

Total: 2400 lbs

3. Close grip cable row

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 120 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs

Total: 4640 lbs

4. Hammer high to low oull

  • Set 1: 8 x 80 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2800 lbs

5. Db rdl

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2910 lbs

6. Ez curl

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs

Total: 2400 lbs

7. Machine curl

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: 10 x 65 lbs

Total: 2960 lbs