Back and biceps

by 7nish

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Summary

  • event_availableJanuary 25th, 2017
  • schedule1 h
  • equalizer27 sets,  240 reps
  • fitness_center11870 lbs

1. High row (weighted)

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 8 x 100 lbs
  • Set 5: 6 x 110 lbs
  • Set 6: 6 x 120 lbs

Total: 4540 lbs

2. Pullover

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 8 x 90 lbs
  • Set 5: 6 x 90 lbs
  • Set 6: 6 x 90 lbs

Total: 3820 lbs

3. Back extension with weight

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs
  • Set 5: 0 x 0 lbs

Total: 1600 lbs

4. Stiff arm lat pull down (standing)

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 6 x 25 lbs
  • Set 6: 6 x 25 lbs

Total: 1160 lbs

5. Bar bicep curl (cable)

  • Set 1: 20 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 0 x 0 lbs

Total: 750 lbs