Upper body (back/traps)

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

April 24th, 2017
1 h
36 sets, 795 reps
55695 lbs

1. Lat pulldown Bat handle (wider)

Set 1: 12 x 100 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 120 lbs
Set 4: 8 x 130 lbs
Set 5: 8 x 120 lbs
Set 6: 8 x 110 lbs
Set 7: 8 x 100 lbs

Total: 7640 lbs

2. Bent over smith row ***

Set 1: 12 x 95 lbs
Set 2: 12 x 115 lbs
Set 3: 12 x 135 lbs
Set 4: 12 x 135 lbs
Set 5: 12 x 135 lbs

Total: 7380 lbs

3. A. straight arm pulldowns

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 12 x 60 lbs

Total: 2880 lbs

4. B. Face pull

Set 1: 25 x 60 lbs
Set 2: 25 x 60 lbs
Set 3: 25 x 60 lbs
Set 4: 25 x 60 lbs

Total: 6000 lbs

5. Ez bar incline shrugs

Set 1: 12 x 65 lbs
Set 2: 12 x 65 lbs
Set 3: 12 x 65 lbs

Total: 2340 lbs

6. Ez bar tom hardy shrugs

Set 1: 12 x 65 lbs
Set 2: 12 x 65 lbs
Set 3: 12 x 65 lbs

Total: 2340 lbs

7. 1 arm machine pulldown (great for biceps)

Set 1: 20 x 45 lbs
Set 2: 15 x 45 lbs
Set 3: 12 x 45 lbs

Total: 2115 lbs

8. Seated barbell curls 100's

Set 1: 25 x 100 lbs
Set 2: 25 x 100 lbs
Set 3: 25 x 100 lbs
Set 4: 25 x 100 lbs

Total: 10000 lbs

9. KB farmers walks finisher (reps in seconds)

Set 1: 120 x 50 lbs
Set 2: 120 x 50 lbs
Set 3: 60 x 50 lbs

Total: 15000 lbs

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