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(Pull) Back Bis and Abs

nach thisistay

Einstellungen

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Zusammenfassung

  • event_availableJune 12th, 2016
  • schedule1 h
  • equalizer39 sets,  599 reps
  • fitness_center16295 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. Back extension (body) (gets glutes)

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

Total: 960 lbs

3. Seated curls (arm pads)

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 30 lbs

Total: 900 lbs

4. Bent over rows

  • Set 1: 14 x 40 lbs
  • Set 2: 0 x 40 lbs
  • Set 3: 0 x 40 lbs

Total: 560 lbs

5. Face pulls

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

Total: 1080 lbs

6. Dual pully pull down

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 35 lbs

Total: 1050 lbs

7. Dual pully row

  • Set 1: 12 x 27.5 lbs
  • Set 2: 10 x 27.5 lbs
  • Set 3: 8 x 27.5 lbs

Total: 825 lbs

8. Dead lifts

  • Set 1: 5 x 80 lbs
  • Set 2: 5 x 80 lbs
  • Set 3: 5 x 80 lbs

Total: 1200 lbs

9. Reverse curl (barbell)

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

Total: 1620 lbs

10. Back fly (standing)

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 15 lbs

Total: 450 lbs

11. Incline hammer curl

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

Total: 480 lbs

12. Shrugs

  • Set 1: 24 x 70 lbs
  • Set 2: 22 x 70 lbs
  • Set 3: 20 x 70 lbs

Total: 4620 lbs

13. Driver

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

Total: 1200 lbs