(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

July 3rd, 2016
1 h
51 sets, 714 reps
20345 lbs

1. Bent over rows

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 6 x 60 lbs

Total: 2280 lbs

2. Face pulls

Set 1: 18 x 25 lbs
Set 2: 16 x 25 lbs
Set 3: 14 x 25 lbs

Total: 1200 lbs

3. Reverse curl (barbell)

Set 1: 20 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 30 lbs

Total: 1800 lbs

4. Back fly (machine)

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 6 x 50 lbs

Total: 1800 lbs

5. Hammer curls

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 8 x 25 lbs

Total: 800 lbs

6. Back extension (body) (gets glutes)

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

Total: 600 lbs

7. Lat pull down (pully)

Set 1: 14 x 65 lbs
Set 2: 12 x 65 lbs
Set 3: 10 x 65 lbs

Total: 2340 lbs

8. Row pully

Set 1: 18 x 60 lbs
Set 2: 16 x 60 lbs
Set 3: 14 x 60 lbs
Set 4: 12 x 60 lbs

Total: 3600 lbs

9. Drag curl (barbell)

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

Total: 1560 lbs

10. Pull up (rope)

Set 1: 16 x 15 lbs
Set 2: 14 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 10 x 15 lbs

Total: 780 lbs

11. Back (mid to legs pully)

Set 1: 18 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 12 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1350 lbs

12. Twist curls

Set 1: 16 x 15 lbs
Set 2: 16 x 15 lbs
Set 3: 12 x 15 lbs

Total: 660 lbs

13. Hanging leg raise

Set 1: 16 x 0 lbs
Set 2: 14 x 0 lbs
Set 3: 12 x 0 lbs
Set 4: 10 x 0 lbs

Total: 0 lbs

14. Sit up twist

Set 1: 20 x 0 lbs
Set 2: 16 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

15. Oblique (pully)

Set 1: 16 x 37.5 lbs
Set 2: 14 x 37.5 lbs
Set 3: 12 x 37.5 lbs

Total: 1575 lbs

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