Back Attack 3 Workout
Wide grip pull-up (strict form):
BW (84kg) + 5kg x 10 = 890
BW + 10kg x 6 = 564
BW + 20kg x 4 = 416
TOTAL = 1,870
Towel long barbell row:
70kg x 5 = 350
70kg x 5 = 350
70kg x 5 = 350
TOTAL = 1,050
Cable reverse fly, bent arms:
6.25kg x 7 = 87.5 (each arm)
6.25kg x 7 = 87.5
6.25kg x 7 = 87.5
TOTAL = 262.5
Dumbell bent over row:
30kg x 5 = 300 (each arm)
36kg x 5 = 360
40kg x 5 = 400
TOTAL = 1,060
GRAND TOTAL = 4,242.5
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