Deutschexpand_more

(Pull) Back Bis and Abs

nach thisistay

Einstellungen

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Zusammenfassung

  • event_availableJuly 25th, 2016
  • schedule1 h
  • equalizer48 sets,  532 reps
  • fitness_center18720 lbs

1. Face pulls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1200 lbs

2. Reverse curl (barbell)

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 18 x 30 lbs
  • Set 4: 14 x 30 lbs

Total: 2160 lbs

3. 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

4. Hammer curls

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

Total: 1000 lbs

5. Back extension (body) (gets glutes)

  • Set 1: 18 x 25 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 14 x 25 lbs
  • Set 4: 12 x 25 lbs

Total: 1500 lbs

6. Lat pull down (pully)

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 10 x 65 lbs
  • Set 4: 10 x 65 lbs

Total: 2790 lbs

7. Row pully

  • 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

8. Drag 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

9. Pull up (rope)

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 760 lbs

10. Twist curls

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs

Total: 720 lbs

11. Back (mid to legs pully)

  • Set 1: 14 x 25 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 6 x 30 lbs

Total: 1130 lbs

12. Curl (rope)

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

Total: 960 lbs