Back and biceps

nach 7nish

Einstellungen

lbskgs

Zusammenfassung

April 21st, 2017
1 h
26 sets, 263 reps
13612.5 lbs

1. Wide grip pull up

Set 1: 10 x 60 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 55 lbs
Set 4: 10 x 55 lbs

Total: 2250 lbs

2. Lat pull down (close grip) (small metal grip pulley)

Set 1: 15 x 25 lbs
Set 2: 12 x 65 lbs
Set 3: 10 x 70 lbs
Set 4: 8 x 80 lbs
Set 5: 6 x 90 lbs

Total: 3035 lbs

3. Pullover

Set 1: 15 x 18 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 90 lbs
Set 4: 8 x 90 lbs
Set 5: 6 x 130 lbs

Total: 3270 lbs

4. Back extension with weight

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Total: 1800 lbs

5. Front pulldown (back machine)

Set 1: 12 x 50 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 90 lbs
Set 4: 6 x 100 lbs

Total: 2620 lbs

6. Bicep curl (cable)

Set 1: 15 x 7.5 lbs
Set 2: 10 x 12.5 lbs
Set 3: 10 x 17.5 lbs
Set 4: 10 x 22.5 lbs

Total: 637.5 lbs

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