Englishexpand_more

Back and biceps

by 7nish

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Summary

  • event_availableAugust 23rd, 2017
  • schedule1 h
  • equalizer20 sets,  220 reps
  • fitness_center7692.5 lbs

1. Wide grip pull up

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs

Total: 2400 lbs

2. Front pulldown isolated (each arm) back machine

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 10 x 45 lbs
  • Set 7: 12 x 40 lbs
  • Set 8: 15 x 35 lbs

Total: 3485 lbs

3. Seated pulley row -wide grip

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 27.5 lbs
  • Set 5: 8 x 27.5 lbs
  • Set 6: 10 x 20 lbs
  • Set 7: 12 x 20 lbs
  • Set 8: 15 x 12.5 lbs

Total: 1807.5 lbs