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PHAT Back and Shoulders Hypertrophy

by samw41

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Summary

  • event_availableMay 13th, 2017
  • schedule1 h
  • equalizer24 sets,  260 reps
  • fitness_center17585 lbs

1. Barbell Rows

  • Set 1: 3 x 95 lbs
  • Set 2: 3 x 95 lbs
  • Set 3: 3 x 95 lbs
  • Set 4: 3 x 95 lbs
  • Set 5: 3 x 95 lbs
  • Set 6: 3 x 95 lbs

Total: 1710 lbs

2. Lat Pulldowns

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs

Total: 3600 lbs

3. Seated Cable Row

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

Total: 2560 lbs

4. Back Machine First in Side Room

  • Set 1: 15 x 120 lbs
  • Set 2: 15 x 120 lbs

Total: 3600 lbs

5. Close Grip Pulldowns

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs

Total: 2400 lbs

6. Seated Dumbbell Shoulder Press

  • Set 1: 12 x 27.5 lbs
  • Set 2: 12 x 27.5 lbs
  • Set 3: 12 x 27.5 lbs

Total: 990 lbs

7. Cable upright rows

  • Set 1: 15 x 75 lbs
  • Set 2: 15 x 75 lbs

Total: 2250 lbs

8. Dumbbell Side Lateral Raise

  • Set 1: 14 x 12.5 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 12 x 12.5 lbs

Total: 475 lbs