Back and biceps

by 7nish

Settings

lbskgs

Summary

May 23rd, 2017
1 h
28 sets, 196 reps
11475 lbs

1. Wide grip pull up

Set 1: 10 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 55 lbs
Set 4: 10 x 55 lbs

Total: 2200 lbs

2. Seated Row Machine

Set 1: 10 x 55 lbs
Set 2: 8 x 80 lbs
Set 3: 6 x 85 lbs
Set 4: 5 x 90 lbs
Set 5: 5 x 90 lbs
Set 6: 5 x 100 lbs

Total: 3100 lbs

3. Front pulldown (back machine)

Set 1: 10 x 50 lbs
Set 2: 8 x 70 lbs
Set 3: 6 x 90 lbs
Set 4: 5 x 110 lbs
Set 5: 5 x 110 lbs
Set 6: 5 x 110 lbs

Total: 3250 lbs

4. Seated pulley row -wide grip

Set 1: 10 x 27.5 lbs
Set 2: 8 x 35 lbs
Set 3: 6 x 35 lbs
Set 4: 5 x 42.5 lbs
Set 5: 5 x 42.5 lbs
Set 6: 5 x 42.5 lbs

Total: 1402.5 lbs

5. Seated pulley row (close grip machine)

Set 1: 10 x 35 lbs
Set 2: 8 x 35 lbs
Set 3: 6 x 42.5 lbs
Set 4: 5 x 42.5 lbs
Set 5: 5 x 42.5 lbs
Set 6: 5 x 42.5 lbs

Total: 1522.5 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined