Englishexpand_more

Back and biceps

by 7nish

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Summary

  • event_availableOctober 31st, 2017
  • schedule40 minutes
  • equalizer22 sets,  250 reps
  • fitness_center8500 lbs

1. Wide grip pull up

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

Total: 2500 lbs

2. Seated pulley row (close grip machine)

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs
  • Set 5: 15 x 20 lbs
  • Set 6: 15 x 20 lbs

Total: 1800 lbs

3. Stiff arm lat pull down (standing)

  • Set 1: 10 x 22.5 lbs
  • Set 2: 10 x 22.5 lbs
  • Set 3: 10 x 27.5 lbs
  • Set 4: 10 x 32.5 lbs

Total: 1050 lbs

4. Rear row deltoid

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 35 lbs

Total: 1350 lbs

5. Diverging lat pulldown machine

  • 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