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Deutschexpand_more

(Pull) Back Bis and Abs

nach thisistay

Einstellungen

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Zusammenfassung

  • event_availableApril 25th, 2016
  • schedule59 minutes
  • equalizer39 sets,  525 reps
  • fitness_center20442.5 lbs

1. Back fly (machine)

  • Set 1: 10 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 6 x 50 lbs
  • Set 4: 6 x 50 lbs
  • Set 5: 4 x 50 lbs

Total: 1700 lbs

2. Hammer curls

  • Set 1: 14 x 25 lbs
  • Set 2: 14 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 950 lbs

3. Pull down

  • Set 1: 16 x 55 lbs
  • Set 2: 14 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 10 x 55 lbs

Total: 2860 lbs

4. Row

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 8 x 35 lbs

Total: 1330 lbs

5. Back (mid to legs pully)

  • Set 1: 16 x 40 lbs
  • Set 2: 14 x 40 lbs
  • Set 3: 12 x 40 lbs

Total: 1680 lbs

6. Face pulls

  • Set 1: 16 x 40 lbs
  • Set 2: 16 x 40 lbs
  • Set 3: 16 x 40 lbs

Total: 1920 lbs

7. Reverse curl (barbell)

  • Set 1: 22 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 18 x 30 lbs
  • Set 4: 16 x 30 lbs

Total: 2280 lbs

8. Pull up (rope)

  • Set 1: 16 x 30 lbs
  • Set 2: 16 x 30 lbs
  • Set 3: 16 x 30 lbs

Total: 1440 lbs

9. Curl (pully)

  • Set 1: 16 x 50 lbs
  • Set 2: 14 x 50 lbs
  • Set 3: 12 x 50 lbs

Total: 2100 lbs

10. 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

11. Pull down (old machine)

  • Set 1: 14 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 8 x 70 lbs

Total: 3080 lbs