Back, biceps, rear delts, traps, forearms

nach warcat

Einstellungen

lbskgs

Zusammenfassung

April 5th, 2015
1 h
30 sets, 403 reps
33099 lbs

1. Lat pull downs front

Set 1: 12 x 155 lbs
Set 2: 12 x 165 lbs
Set 3: 10 x 175 lbs
Set 4: 10 x 185 lbs

Total: 7440 lbs

2. Pull ups

Set 1: 9 x 169 lbs
Set 2: 9 x 169 lbs
Set 3: 9 x 169 lbs
Set 4: 9 x 169 lbs

Total: 6084 lbs

3. Dumbbell lat pulls

Set 1: 12 x 40 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 70 lbs

Total: 2380 lbs

4. High cable close grip rows

Set 1: 12 x 115 lbs
Set 2: 12 x 125 lbs
Set 3: 10 x 135 lbs

Total: 4230 lbs

5. Rear delt machine

Set 1: 15 x 40 lbs
Set 2: 15 x 55 lbs
Set 3: 12 x 70 lbs
Set 4: 10 x 85 lbs

Total: 3115 lbs

6. Dumbbell shrugs

Set 1: 17 x 75 lbs
Set 2: 17 x 75 lbs
Set 3: 17 x 75 lbs
Set 4: 17 x 75 lbs

Total: 5100 lbs

7. Straight bar wrist curls

Set 1: 25 x 50 lbs
Set 2: 25 x 50 lbs
Set 3: 15 x 60 lbs
Set 4: 15 x 60 lbs

Total: 4300 lbs

8. Rev wrist curls w/Dumbbells

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

Total: 450 lbs

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