Dumbbell Row:
|
Volume Back Training
Dumbbell Row: | |
Total Reps: 100
Weight Moved: 9,000 lbs
x 2 = 18,000 lbs
Narrow Grip Pull Down w/V-bar:
Set #1: Weight:
225 lbs Reps:
4 Rest: 60
seconds
Set #2: Weight:
200 lbs Reps:
5 Rest: 60
seconds
Set #3: Weight:
185 lbs Reps:
7 Rest: 60
seconds
Set #4: Weight:
160 lbs Reps:
11 Rest: 60 seconds
Total Reps: 27
Weight Moved: 4,955
Hammer Strength Wide Grip Lat Pull Down:
Set #1: Weight:
140 lbs Reps:
20 Rest: 60
seconds
Set #2: Weight:
140 lbs Reps:
20 Rest: 60
seconds
Total Reps: 40
Weight Moved: 5,600
Seated Row w/fixed grip machine:
Set #1: Weight:
112 lbs Reps:
Narrow 15, Wide 10, Under Hand 5, Over Hand 5
Rest: 60 seconds
Set #2: Repeat Set #1
Set #3: Weight:
118 lbs Reps:
Wide 20 Rest:
60 seconds
Total Reps: 90
Weight Moved: 10,200
Bull Dog Row:
Set #1: Weight:
100 lbs Reps:
15 Rest: 60
seconds
Set #2: Weight:
100 lbs Reps:
15 Rest: Work
Out Complete
Total Reps: 30
Weight Moved: 3,000
Total Sets:
17
Overall Total Reps:
287
Weight Moved:
41,755
Work Out Completed in:
48 minutes
Rest periods are approximate.