Englishexpand_more

Back, shoulders, bis

by tomdilello

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Summary

  • event_availableMarch 20th, 2017
  • schedule1 h
  • equalizer17 sets,  123 reps
  • fitness_center9235 lbs

1. Machine row overhead

  • Set 1: 8 x 130 lbs
  • Set 2: 8 x 135 lbs
  • Set 3: 6 x 140 lbs

Total: 2960 lbs

2. Machine pullover

  • Set 1: 16 x 40 lbs
  • Set 2: 9 x 45 lbs
  • Set 3: 8 x 50 lbs

Total: 1445 lbs

3. OHP

  • Set 1: 7 x 115 lbs
  • Set 2: 5 x 120 lbs
  • Set 3: 4 x 125 lbs
  • Set 4: 4 x 125 lbs
  • Set 5: 3 x 125 lbs

Total: 2780 lbs

4. Tricep rope overheads

  • Set 1: 9 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 7 x 45 lbs
  • Set 4: 5 x 50 lbs

Total: 1330 lbs

5. Bicep curl down

  • Set 1: 8 x 45 lbs
  • Set 2: 8 x 45 lbs

Total: 720 lbs