Deutschexpand_more

(Pull) Back Bis and Abs

nach thisistay

Einstellungen

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Zusammenfassung

  • event_availableApril 17th, 2016
  • schedule1 h
  • equalizer37 sets,  514 reps
  • fitness_center22630 lbs

1. Back fly (machine)

  • Set 1: 16 x 45 lbs
  • Set 2: 14 x 45 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 2340 lbs

2. Back fly (standing)

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

Total: 630 lbs

3. Hammer curls

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

Total: 900 lbs

4. Pull down

  • Set 1: 16 x 50 lbs
  • Set 2: 14 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 10 x 50 lbs

Total: 2600 lbs

5. Row

  • Set 1: 16 x 30 lbs
  • Set 2: 14 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1560 lbs

6. Back (mid to legs pully)

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

Total: 1890 lbs

7. Back extension (machine)

  • Set 1: 18 x 115 lbs
  • Set 2: 18 x 115 lbs
  • Set 3: 14 x 115 lbs

Total: 5750 lbs

8. Face pulls

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

Total: 1440 lbs

9. Reverse curl (barbell)

  • Set 1: 20 x 30 lbs
  • Set 2: 18 x 30 lbs
  • Set 3: 16 x 30 lbs
  • Set 4: 14 x 30 lbs

Total: 2040 lbs

10. Pull up (rope)

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1080 lbs

11. Curl (pully)

  • Set 1: 18 x 50 lbs
  • Set 2: 16 x 50 lbs
  • Set 3: 14 x 50 lbs

Total: 2400 lbs