1-17-17 back and tris(supersets)
I found this one online. I feel like I could’ve gone heavier but it’s always tough to tell with supersets,
Treadmill Run: 1.5 miles at 8.1 speed [180 cals burned]
Superset 1(Lat pulldown/Tri rope pulldown)
-Lat Pulldown: 1. 70lb at 20reps 2. 90lbs at 18reps 3. 110 lbs at 16 reps 4. 110 lbs at 14 reps 5. 110 lbs at 12 reps
-Tri rope pulldown 1. 30lbs at 20 reps 2. 35lbs at 18 reps 3. 42lbs at 16 reps 4. 42lbs at 14 reps 5. 42lbs at 12 reps
Superset 2(bent over rows/tri lifts)
-bent over rows{barbell} 1. 25lb at 20 reps 2. 30lbs at 18 reps 3. 35 lbs at 16 reps 4. 40 lbs at 14 reps 5. 50lbs at 12 reps
-tri lifts{dbells} 1. 22lbs at 20 reps 2. 25 lbs at 18 reps 3. 27 lbs at 16 reps 4. 27lbs at 14 reps 5. 30 lbs at 12 reps
Superset 3(front pulldown/skull crusher)
-front pulldown{machine} - 1. 60 lbs at 20 reps 2. 70 lb at 18 reps 3. 80 lbs at 16 reps 4. 90lbs at 14 reps 5. 100 lbs at 12 reps
-skull crusher (dbell) - 1. 55lbs at 12..14reps 2. 55lbs at 12...13 reps 3. 55lbs at 10...12 reps 4. 55lbs at 10...12 reps 5. 55lbs at 12 reps
Good Mornings (barbells)
1. - lbs at 10 reps 2. 10 lbs at 10 reps 3. 20 lbs at 10 reps 4. 25 lbs at 10 reps.