(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 11th, 2016
1 h
45 sets, 616 reps
24005 lbs

1. 21s

Set 1: 21 x 15 lbs
Set 2: 21 x 15 lbs
Set 3: 21 x 15 lbs

Total: 945 lbs

2. Back fly (machine)

Set 1: 14 x 45 lbs
Set 2: 12 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 8 x 45 lbs

Total: 1980 lbs

3. Back fly (standing)

Set 1: 14 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 10 x 15 lbs

Total: 540 lbs

4. Hammer curls

Set 1: 16 x 20 lbs
Set 2: 14 x 20 lbs
Set 3: 12 x 20 lbs

Total: 840 lbs

5. Pull down

Set 1: 14 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 8 x 50 lbs

Total: 2200 lbs

6. Row

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

Total: 1400 lbs

7. Back (mid to legs pully)

Set 1: 20 x 40 lbs
Set 2: 18 x 40 lbs
Set 3: 16 x 40 lbs

Total: 2160 lbs

8. Reverse curls (pully)

Set 1: 14 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1610 lbs

9. Drag curl (barbell)

Set 1: 16 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 13 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1650 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

11. Face pulls

Set 1: 16 x 35 lbs
Set 2: 14 x 35 lbs
Set 3: 12 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1820 lbs

12. Side pull down straight arm (pully)

Set 1: 14 x 15 lbs
Set 2: 14 x 15 lbs
Set 3: 12 x 15 lbs

Total: 600 lbs

13. Pull down close grip (machine)

Set 1: 14 x 40 lbs
Set 2: 16 x 50 lbs
Set 3: 16 x 60 lbs

Total: 2320 lbs

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