Back and biceps

nach 7nish

Einstellungen

lbskgs

Zusammenfassung

April 1st, 2017
1 h
32 sets, 305 reps
9093 lbs

1. Pullups

Set 1: 10 x 75 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 55 lbs

Total: 2650 lbs

2. Isolated High row - machine

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 12 x 40 lbs
Set 4: 10 x 45 lbs
Set 5: 8 x 40 lbs
Set 6: 6 x 40 lbs

Total: 2240 lbs

3. Seated pulley row -wide grip

Set 1: 15 x 12.5 lbs
Set 2: 15 x 12.5 lbs
Set 3: 12 x 20 lbs
Set 4: 10 x 27.5 lbs
Set 5: 8 x 35 lbs
Set 6: 6 x 35 lbs

Total: 1380 lbs

4. Freemotion rear delt fly

Set 1: 10 x 3 lbs
Set 2: 10 x 3 lbs
Set 3: 12 x 3 lbs
Set 4: 10 x 3 lbs
Set 5: 4 x 7 lbs
Set 6: 4 x 3 lbs
Set 7: 4 x 7 lbs
Set 8: 3 x 3 lbs

Total: 203 lbs

5. Bentover barbell row

Set 1: 12 x 40 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 6 x 60 lbs

Total: 1920 lbs

6. Rope cable bicep curl

Set 1: 10 x 12.5 lbs
Set 2: 10 x 17.5 lbs
Set 3: 10 x 17.5 lbs
Set 4: 10 x 22.5 lbs

Total: 700 lbs

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