(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

July 19th, 2016
1 h
48 sets, 465 reps
16645 lbs

1. Face pulls

Set 1: 10 x 25 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1150 lbs

2. Reverse curl (barbell)

Set 1: 20 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1740 lbs

3. Back fly (machine)

Set 1: 12 x 55 lbs
Set 2: 9 x 55 lbs
Set 3: 6 x 55 lbs
Set 4: 6 x 55 lbs

Total: 1815 lbs

4. Hammer curls

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 8 x 25 lbs
Set 4: 8 x 25 lbs

Total: 900 lbs

5. Back extension (body) (gets glutes)

Set 1: 16 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 12 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1300 lbs

6. Lat pull down (pully)

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

Total: 2660 lbs

7. Row pully

Set 1: 12 x 65 lbs
Set 2: 12 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 8 x 70 lbs

Total: 2880 lbs

8. Drag curl (barbell)

Set 1: 12 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 7 x 40 lbs
Set 4: 6 x 40 lbs

Total: 1400 lbs

9. Pull up (rope)

Set 1: 12 x 15 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 780 lbs

10. Twist curls

Set 1: 10 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs
Set 4: 6 x 20 lbs

Total: 640 lbs

11. Back (mid to legs pully)

Set 1: 8 x 30 lbs
Set 2: 6 x 30 lbs
Set 3: 6 x 30 lbs
Set 4: 4 x 30 lbs

Total: 720 lbs

12. Curl (rope)

Set 1: 10 x 20 lbs
Set 2: 9 x 20 lbs
Set 3: 7 x 20 lbs
Set 4: 7 x 20 lbs

Total: 660 lbs

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