(Pull) Back Bis and Abs

nach thisistay

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Zusammenfassung

  • event_availableMay 10th, 2016
  • schedule53 minutes
  • equalizer32 sets,  449 reps
  • fitness_center20832.5 lbs

1. Back fly (machine)

  • Set 1: 18 x 45 lbs
  • Set 2: 16 x 45 lbs
  • Set 3: 14 x 45 lbs
  • Set 4: 12 x 45 lbs

Total: 2700 lbs

2. Pull down

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 1800 lbs

3. Row

  • Set 1: 16 x 35 lbs
  • Set 2: 14 x 35 lbs
  • Set 3: 12 x 35 lbs

Total: 1470 lbs

4. Reverse curl (barbell)

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 6 x 40 lbs

Total: 1440 lbs

5. Curl (pully)

  • Set 1: 12 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 12 x 45 lbs

Total: 1640 lbs

6. 21s

  • Set 1: 21 x 17.5 lbs
  • Set 2: 21 x 17.5 lbs
  • Set 3: 21 x 17.5 lbs

Total: 1102.5 lbs

7. Hammer curls

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

Total: 960 lbs

8. Back (mid to legs pully)

  • Set 1: 14 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1620 lbs

9. Face pulls

  • Set 1: 18 x 45 lbs
  • Set 2: 16 x 45 lbs
  • Set 3: 14 x 45 lbs

Total: 2160 lbs

10. Back extension (machine)

  • Set 1: 20 x 110 lbs
  • Set 2: 18 x 110 lbs
  • Set 3: 16 x 110 lbs

Total: 5940 lbs