(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 23rd, 2016
1 h
40 sets, 612 reps
19705 lbs

1. 21s

Set 1: 30 x 15 lbs
Set 2: 30 x 15 lbs
Set 3: 30 x 15 lbs

Total: 1350 lbs

2. Bent over rows

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

Total: 2200 lbs

3. Face pulls

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1260 lbs

4. Reverse curl (barbell)

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

Total: 1800 lbs

5. 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

6. Hammer curls

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

Total: 900 lbs

7. 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

8. Lat pull down (pully)

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

Total: 2880 lbs

9. Row pully

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

Total: 2520 lbs

10. Drag curl (barbell)

Set 1: 18 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 14 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1800 lbs

11. Pull up (rope)

Set 1: 14 x 22.5 lbs
Set 2: 12 x 22.5 lbs
Set 3: 10 x 22.5 lbs
Set 4: 10 x 22.5 lbs

Total: 1035 lbs

12. Back (mid to legs pully)

Set 1: 18 x 32.5 lbs
Set 2: 12 x 32.5 lbs
Set 3: 10 x 32.5 lbs
Set 4: 8 x 32.5 lbs

Total: 1560 lbs

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