w3 – backs

Activity: weights
Training Partner: Johnny Cage
Calories intake: 3385
Cal Burn :  3221

Barbell Bent Over Row

Set 1 : 60.0×12
Set 2 : 65.0×12
Set 3 : 70.0×10

Iso Lateral Wide Pulldown

Set 1 : 80.0×10
Set 2 : 85.0×10
Set 3 : 85.0×10

Seated Machine Row

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Wide Grip Lat Pulldown

Set 1 : 55.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12

Dumbbell One Arm Row

Set 1 : 32.5×10
Set 2 : 37.5×10
Set 3 : 37.5×10

Cable Straight Arm Push Down

Set 1 : 65.0×10
Set 2 : 65.0×10
Set 3 : 65.0×10

Cable Seated Row

Set 1 : 40.0×12
Set 2 : 40.0×15
Set 3 : 50.0×15

Dumbbell Alternate Hammer Curl

Set 1 : 40.0×8
Set 2 : 30.0×10
Set 3 : 25.0×8

Barbell Reverse Preacher Curl

Set 1 : 10.0×10
Set 2 : 15.0×10
Set 3 : 17.5×10

Damage: 

NOTES: Rear delts a bit sore today but everything is not bad!

 

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