(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 23rd, 2016
1 h
50 sets, 756 reps
27760 lbs

1. Back fly (machine)

Set 1: 18 x 45 lbs
Set 2: 16 x 45 lbs
Set 3: 14 x 45 lbs
Set 4: 12 x 45 lbs

Total: 2700 lbs

2. Hammer curls

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

Total: 900 lbs

3. Pull down

Set 1: 14 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 10 x 55 lbs
Set 4: 8 x 55 lbs

Total: 2420 lbs

4. Row

Set 1: 18 x 30 lbs
Set 2: 16 x 30 lbs
Set 3: 14 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1800 lbs

5. Back (mid to legs pully)

Set 1: 15 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 8 x 45 lbs

Total: 1485 lbs

6. Back extension (machine)

Set 1: 18 x 110 lbs
Set 2: 16 x 110 lbs
Set 3: 14 x 110 lbs

Total: 5280 lbs

7. Face pulls

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

Total: 1680 lbs

8. 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

9. Pull up (rope)

Set 1: 14 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 14 x 30 lbs

Total: 1260 lbs

10. Curl (pully)

Set 1: 14 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1800 lbs

11. 21s

Set 1: 21 x 15 lbs
Set 2: 21 x 15 lbs
Set 3: 21 x 15 lbs

Total: 945 lbs

12. Pull down (old machine)

Set 1: 14 x 55 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs
Set 4: 12 x 70 lbs

Total: 3290 lbs

13. Obliques standing

Set 1: 16 x 45 lbs
Set 2: 16 x 45 lbs
Set 3: 16 x 45 lbs

Total: 2160 lbs

14. Tripple Threat (phase 1 only)

Set 1: 12 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 12 x 0 lbs

Total: 0 lbs

15. Butterfly kicks

Set 1: 30 x 0 lbs
Set 2: 30 x 0 lbs
Set 3: 30 x 0 lbs

Total: 0 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined