Deutschexpand_more

(Pull) Back Bis and Abs

nach thisistay

Einstellungen

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Zusammenfassung

  • event_availableMay 13th, 2016
  • schedule57 minutes
  • equalizer36 sets,  443 reps
  • fitness_center17412.5 lbs

1. Back fly (machine)

  • Set 1: 18 x 45 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs
  • Set 4: 10 x 50 lbs

Total: 2310 lbs

2. Pull down

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 1800 lbs

3. Row

  • Set 1: 14 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1440 lbs

4. Reverse curl (barbell)

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 14 x 30 lbs
  • Set 4: 14 x 30 lbs

Total: 1800 lbs

5. Curl (pully)

  • 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

6. 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

7. Hammer curls

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs

Total: 720 lbs

8. Back (mid to legs pully)

  • Set 1: 18 x 45 lbs
  • Set 2: 16 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 6 x 45 lbs

Total: 2250 lbs

9. Face pulls

  • Set 1: 10 x 45 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 10 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1950 lbs

10. Pull up (rope)

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 6 x 40 lbs

Total: 1440 lbs