Englishexpand_more

Back and biceps

by 7nish

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Summary

  • event_availableApril 14th, 2017
  • schedule1 h
  • equalizer33 sets,  334 reps
  • fitness_center4989.52 lbs

1. Seated pulley row -wide grip

  • Set 1: 15 x 5.67 lbs
  • Set 2: 15 x 5.67 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 10 x 12.47 lbs
  • Set 5: 8 x 15.88 lbs
  • Set 6: 6 x 15.88 lbs

Total: 625.96 lbs

2. Wide grip pull up

  • Set 1: 10 x 29.48 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 10 x 27.22 lbs

Total: 1111.3 lbs

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

  • Set 1: 12 x 27.22 lbs
  • Set 2: 10 x 29.48 lbs
  • Set 3: 8 x 34.02 lbs
  • Set 4: 6 x 38.56 lbs

Total: 1124.91 lbs

4. Dumbbell half circle curl

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 10 x 4.54 lbs
  • Set 5: 10 x 4.54 lbs
  • Set 6: 10 x 4.54 lbs
  • Set 7: 10 x 4.54 lbs
  • Set 8: 10 x 4.54 lbs
  • Set 9: 10 x 4.54 lbs

Total: 408.23 lbs

5. Stiff arm lat pull down (standing)

  • Set 1: 15 x 7.94 lbs
  • Set 2: 15 x 10.21 lbs
  • Set 3: 12 x 12.47 lbs
  • Set 4: 10 x 14.74 lbs
  • Set 5: 8 x 17.01 lbs
  • Set 6: 6 x 19.28 lbs

Total: 821 lbs

6. Bentover barbell row

  • Set 1: 12 x 20.41 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 8 x 27.22 lbs
  • Set 4: 6 x 27.22 lbs

Total: 898.11 lbs