Deutschexpand_more

(Pull) Back Bis and Abs

nach thisistay

Einstellungen

List View

Zusammenfassung

  • event_availableJune 16th, 2016
  • schedule53 minutes
  • equalizer34 sets,  473 reps
  • fitness_center16855 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. Bent over rows

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

Total: 1680 lbs

3. Face pulls

  • Set 1: 14 x 32.5 lbs
  • Set 2: 12 x 32.5 lbs
  • Set 3: 10 x 27.5 lbs

Total: 1120 lbs

4. Reverse curl (barbell)

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

Total: 1620 lbs

5. Back fly (machine)

  • Set 1: 10 x 65 lbs
  • Set 2: 9 x 65 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 55 lbs

Total: 2155 lbs

6. Hammer curls

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 750 lbs

7. Back extension (body) (gets glutes)

  • Set 1: 20 x 10 lbs
  • Set 2: 18 x 10 lbs
  • Set 3: 16 x 10 lbs

Total: 540 lbs

8. Pull up (rope)

  • Set 1: 10 x 22.5 lbs
  • Set 2: 10 x 22.5 lbs
  • Set 3: 0 x 22.5 lbs

Total: 450 lbs

9. Lat pull down (pully)

  • Set 1: 16 x 55 lbs
  • Set 2: 14 x 60 lbs
  • Set 3: 12 x 65 lbs

Total: 2500 lbs

10. Row pully

  • Set 1: 16 x 55 lbs
  • Set 2: 14 x 55 lbs
  • Set 3: 12 x 55 lbs

Total: 2310 lbs

11. Pull up (assisted)

  • Set 1: 10 x 85 lbs
  • Set 2: 10 x 85 lbs
  • Set 3: 8 x 85 lbs

Total: 2380 lbs