helpyougetgains

a month ago

Afternoon workout 💪

Duration

1h 23min

Volume

11,408 lbs

Back Extension (Machine)

SETS

WEIGHT & REPS

1

10lbs x 40 reps

Cable Pull Through

SETS

WEIGHT & REPS

1

7.5lbs x 15 reps

Rack Pull

SETS

WEIGHT & REPS

1

45lbs x 5 reps

2

65lbs x 5 reps

3

85lbs x 5 reps

4

135lbs x 5 reps

5

185lbs x 2 reps

Hack Squat (Machine)

SETS

WEIGHT & REPS

1

20lbs x 10 reps

2

40lbs x 10 reps

3

60lbs x 10 reps

Calf Extension (Machine)

SETS

WEIGHT & REPS

1

60lbs x 10 reps

Lat Pulldown (Machine)

SETS

WEIGHT & REPS

1

10lbs x 5 reps

2

30lbs x 5 reps

3

60lbs x 5 reps

4

80lbs x 5 reps

5

182.5lbs x 5 reps

Best Weight

Seated Row (Machine)

SETS

WEIGHT & REPS

1

30lbs x 10 reps

2

30lbs x 10 reps

3

100lbs x 10 reps

Shrug (Smith Machine)

SETS

WEIGHT & REPS

1

45lbs x 20 reps

2

65lbs x 10 reps

Rear Delt Reverse Fly (Machine)

SETS

WEIGHT & REPS

1

10lbs x 5 reps

2

50lbs x 10 reps

3

92.5lbs x 5 reps

Best Weight

Crunch (Machine)

SETS

WEIGHT & REPS

1

40lbs x 15 reps

2

50lbs x 10 reps

Flutter Kicks

SETS

REPS

1

30 reps

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helpyougetgains

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