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PHAT Back and Shoulders Hypertrophy

by samw41

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Summary

  • event_availableApril 29th, 2017
  • schedule1 h
  • equalizer24 sets,  253 reps
  • fitness_center14555 lbs

1. Barbell Rows

  • Set 1: 3 x 90 lbs
  • Set 2: 3 x 90 lbs
  • Set 3: 3 x 90 lbs
  • Set 4: 3 x 90 lbs
  • Set 5: 3 x 90 lbs
  • Set 6: 3 x 90 lbs

Total: 1620 lbs

2. Lat Pulldowns

  • Set 1: 12 x 100 lbs
  • Set 2: 7 x 100 lbs
  • Set 3: 12 x 80 lbs

Total: 2860 lbs

3. Seated Cable Row

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 8 x 70 lbs

Total: 2240 lbs

4. Back Machine First in Side Room

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs

Total: 3000 lbs

5. Close Grip Pulldowns

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs

Total: 2000 lbs

6. Seated Dumbbell Shoulder Press

  • Set 1: 12 x 22.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 12 x 22.5 lbs

Total: 810 lbs

7. Cable upright rows

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 60 lbs

Total: 1575 lbs

8. Dumbbell Side Lateral Raise

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

Total: 450 lbs