Back and biceps

by 7nish

Settings

lbskgs

Summary

April 14th, 2017
1 h
33 sets, 334 reps
11000 lbs

1. 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

2. Wide grip pull up

Set 1: 10 x 65 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2450 lbs

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

Set 1: 12 x 60 lbs
Set 2: 10 x 65 lbs
Set 3: 8 x 75 lbs
Set 4: 6 x 85 lbs

Total: 2480 lbs

4. Dumbbell half circle curl

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs
Set 4: 10 x 10 lbs
Set 5: 10 x 10 lbs
Set 6: 10 x 10 lbs
Set 7: 10 x 10 lbs
Set 8: 10 x 10 lbs
Set 9: 10 x 10 lbs

Total: 900 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 27.5 lbs
Set 4: 10 x 32.5 lbs
Set 5: 8 x 37.5 lbs
Set 6: 6 x 42.5 lbs

Total: 1810 lbs

6. Bentover barbell row

Set 1: 12 x 45 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 6 x 60 lbs

Total: 1980 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined