(Pull) Back Bis and Abs

by thisistay

Settings

lbskgs

Summary

July 28th, 2016
44 minutes
36 sets, 408 reps
14452 lbs

1. 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

2. Back fly (machine)

Set 1: 12 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 6 x 55 lbs
Set 4: 6 x 55 lbs

Total: 1870 lbs

3. Hammer curls

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

Total: 1100 lbs

4. Back extension (body) (gets glutes)

Set 1: 18 x 25 lbs
Set 2: 16 x 25 lbs
Set 3: 16 x 25 lbs
Set 4: 12 x 25 lbs

Total: 1550 lbs

5. Lat pull down (pully)

Set 1: 12 x 65 lbs
Set 2: 12 x 65 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 65 lbs

Total: 2860 lbs

6. Row pully

Set 1: 14 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 8 x 70 lbs

Total: 3080 lbs

7. Pull up (rope)

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 800 lbs

8. Curl (rope)

Set 1: 12 x 22 lbs
Set 2: 10 x 22 lbs
Set 3: 8 x 22 lbs
Set 4: 6 x 22 lbs

Total: 792 lbs

9. Back flys seated

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

Total: 360 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined