Deutschexpand_more

(Pull) Back Bis and Abs

nach thisistay

Einstellungen

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Zusammenfassung

  • event_availableMay 7th, 2016
  • schedule1 h
  • equalizer32 sets,  489 reps
  • fitness_center17417.5 lbs

1. Back fly (machine)

  • Set 1: 11 x 50 lbs
  • Set 2: 9 x 45 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 10 x 35 lbs

Total: 1975 lbs

2. Pull down

  • Set 1: 18 x 55 lbs
  • Set 2: 16 x 55 lbs
  • Set 3: 14 x 55 lbs
  • Set 4: 12 x 55 lbs

Total: 3300 lbs

3. Row

  • 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

4. 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

5. Reverse curl (barbell)

  • Set 1: 24 x 30 lbs
  • Set 2: 22 x 30 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 18 x 30 lbs

Total: 2520 lbs

6. Pull up (rope)

  • Set 1: 18 x 30 lbs
  • Set 2: 18 x 30 lbs
  • Set 3: 18 x 30 lbs

Total: 1620 lbs

7. Curl (pully)

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

Total: 2400 lbs

8. 21s

  • Set 1: 21 x 17.5 lbs
  • Set 2: 21 x 17.5 lbs
  • Set 3: 21 x 17.5 lbs

Total: 1102.5 lbs

9. Hammer curl (seated)

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

Total: 520 lbs