(Pull) Back Bis and Abs

nach thisistay

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Zusammenfassung

  • event_availableAugust 2nd, 2016
  • schedule1 h
  • equalizer46 sets,  560 reps
  • fitness_center15555 lbs

1. Back fly (machine)

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 6 x 55 lbs

Total: 1980 lbs

2. Hammer curls

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 10 x 25 lbs

Total: 1100 lbs

3. Back extension (body) (gets glutes)

  • Set 1: 20 x 25 lbs
  • Set 2: 18 x 25 lbs
  • Set 3: 16 x 25 lbs
  • Set 4: 14 x 25 lbs

Total: 1700 lbs

4. Lat pull down (pully)

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 70 lbs

Total: 2520 lbs

5. Row pully

  • Set 1: 14 x 75 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 10 x 75 lbs
  • Set 4: 8 x 75 lbs

Total: 3300 lbs

6. Pull up (rope)

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 600 lbs

7. Curl (rope)

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 10 x 25 lbs

Total: 1100 lbs

8. Obliques twist incline med ball

  • Set 1: 30 x 0 lbs
  • Set 2: 30 x 0 lbs
  • Set 3: 25 x 0 lbs
  • Set 4: 20 x 0 lbs

Total: 0 lbs

9. Twist curls

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 20 lbs

Total: 800 lbs

10. Reverse curls (pully)

  • Set 1: 14 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 3 x 30 lbs
  • Set 4: 12 x 20 lbs

Total: 860 lbs

11. Back flys seated

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 6 x 10 lbs

Total: 360 lbs

12. Oblique (pully)

  • Set 1: 14 x 32.5 lbs
  • Set 2: 12 x 32.5 lbs
  • Set 3: 12 x 32.5 lbs

Total: 1235 lbs