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Back and biceps

nach 7nish

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Zusammenfassung

  • event_availableMarch 18th, 2017
  • schedule1 h
  • equalizer26 sets,  270 reps
  • fitness_center13075 lbs

1. Chin/Dip Assist (MtVernon)

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 6 x 120 lbs

Total: 4320 lbs

2. Seated pulley row (close grip machine)

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 12 x 27.5 lbs
  • Set 4: 10 x 27.5 lbs
  • Set 5: 8 x 35 lbs
  • Set 6: 6 x 42.5 lbs

Total: 1515 lbs

3. Iso high row

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 12 x 70 lbs
  • Set 4: 10 x 90 lbs
  • Set 5: 8 x 130 lbs
  • Set 6: 6 x 140 lbs

Total: 4220 lbs

4. Bicep Curl (Curve Bar)

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 6 x 45 lbs

Total: 1250 lbs

5. Stiff arm lat pull down (standing)

  • Set 1: 15 x 17.5 lbs
  • Set 2: 15 x 22.5 lbs
  • Set 3: 12 x 32.5 lbs
  • Set 4: 10 x 32.5 lbs
  • Set 5: 8 x 32.5 lbs
  • Set 6: 6 x 32.5 lbs

Total: 1770 lbs