Back and biceps

nach 7nish

Einstellungen

lbskgs

Zusammenfassung

October 25th, 2017
50 minutes
20 sets, 246 reps
8860 lbs

1. Front pulldown isolated (each arm) back machine

Set 1: 12 x 50 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 6 x 90 lbs

Total: 2340 lbs

2. Seated pulley row -wide grip

Set 1: 20 x 20 lbs
Set 2: 20 x 15 lbs
Set 3: 20 x 15 lbs
Set 4: 20 x 15 lbs

Total: 1300 lbs

3. Lat Pull Down (wide grip)

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Total: 2800 lbs

4. Bicep Curl (Curve Bar)

Set 1: 12 x 20 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1320 lbs

5. Isolated High row - machine

Set 1: 10 x 20 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1100 lbs

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