(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 30th, 2016
1 h
45 sets, 655 reps
30812.5 lbs

1. Back fly (machine)

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 6 x 50 lbs
Set 5: 4 x 50 lbs

Total: 2000 lbs

2. Hammer curls

Set 1: 14 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 14 x 25 lbs

Total: 1050 lbs

3. Pull down

Set 1: 16 x 55 lbs
Set 2: 14 x 55 lbs
Set 3: 12 x 55 lbs
Set 4: 10 x 55 lbs

Total: 2860 lbs

4. Row

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1540 lbs

5. Back (mid to legs pully)

Set 1: 18 x 40 lbs
Set 2: 16 x 40 lbs
Set 3: 14 x 40 lbs

Total: 1920 lbs

6. Face pulls

Set 1: 18 x 40 lbs
Set 2: 18 x 40 lbs
Set 3: 18 x 40 lbs

Total: 2160 lbs

7. Reverse curl (barbell)

Set 1: 22 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 18 x 30 lbs
Set 4: 16 x 30 lbs

Total: 2280 lbs

8. Pull up (rope)

Set 1: 18 x 30 lbs
Set 2: 18 x 30 lbs
Set 3: 18 x 30 lbs

Total: 1620 lbs

9. Curl (pully)

Set 1: 16 x 50 lbs
Set 2: 14 x 50 lbs
Set 3: 12 x 50 lbs

Total: 2100 lbs

10. 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

11. Pull down (old machine)

Set 1: 14 x 75 lbs
Set 2: 12 x 75 lbs
Set 3: 10 x 75 lbs
Set 4: 8 x 75 lbs

Total: 3300 lbs

12. Back extension (machine)

Set 1: 20 x 110 lbs
Set 2: 18 x 110 lbs
Set 3: 16 x 110 lbs

Total: 5940 lbs

13. Row (old machine)

Set 1: 16 x 70 lbs
Set 2: 14 x 70 lbs
Set 3: 12 x 70 lbs

Total: 2940 lbs

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