(Pull) Back Bis and Abs

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

August 22nd, 2016
56 minutes
41 sets, 481 reps
13435 lbs

1. Hammer curls

Set 1: 12 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 8 x 25 lbs

Total: 1000 lbs

2. Back extension (body) (gets glutes)

Set 1: 20 x 25 lbs
Set 2: 18 x 25 lbs
Set 3: 14 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1550 lbs

3. Lat pull down (pully)

Set 1: 12 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 6 x 70 lbs

Total: 2520 lbs

4. Row pully

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

5. Curl (rope)

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

6. Twist curls

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

Total: 720 lbs

7. Face pulls

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

Total: 1200 lbs

8. Back (mid to legs pully)

Set 1: 14 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 8 x 25 lbs

Total: 1100 lbs

9. Hanging leg raise

Set 1: 14 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

10. Hanging leg raise obliques

Set 1: 14 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

11. 21s

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

Total: 945 lbs

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