Sign In
Englishexpand_more

Back and biceps

by 7nish

Settings

List View

Summary

  • event_availableJune 7th, 2017
  • schedule1 h
  • equalizer26 sets,  213 reps
  • fitness_center4743.44 lbs

1. Wide grip pull up

  • Set 1: 10 x 24.95 lbs
  • Set 2: 13 x 24.95 lbs

Total: 573.79 lbs

2. Lat Pull Down (wide grip)

  • Set 1: 10 x 24.95 lbs
  • Set 2: 8 x 31.75 lbs
  • Set 3: 6 x 31.75 lbs
  • Set 4: 5 x 35.15 lbs
  • Set 5: 5 x 35.15 lbs
  • Set 6: 5 x 35.15 lbs

Total: 1221.3 lbs

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

  • Set 1: 12 x 28.35 lbs
  • Set 2: 10 x 31.75 lbs
  • Set 3: 8 x 35.15 lbs
  • Set 4: 6 x 36.29 lbs

Total: 1156.66 lbs

4. Back extension rear delt fly

  • Set 1: 10 x 2.27 lbs
  • Set 2: 10 x 2.27 lbs
  • Set 3: 10 x 2.27 lbs
  • Set 4: 10 x 2.27 lbs

Total: 90.72 lbs

5. Stiff arm lat pull down (standing)

  • Set 1: 12 x 7.94 lbs
  • Set 2: 10 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs
  • Set 4: 6 x 14.74 lbs

Total: 387.82 lbs

6. Seated Row Machine

  • Set 1: 10 x 24.95 lbs
  • Set 2: 8 x 31.75 lbs
  • Set 3: 6 x 38.56 lbs
  • Set 4: 5 x 38.56 lbs
  • Set 5: 5 x 38.56 lbs
  • Set 6: 5 x 38.56 lbs

Total: 1313.15 lbs