Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableFebruary 10th, 2017
  • schedule58 minutes
  • equalizer27 sets,  224 reps
  • fitness_center11840 lbs

1. 10 min stairclimber 7 level

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Assisted dip/chin

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

Total: 2450 lbs

3. Lat Pull Down (wide grip)

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 80 lbs
  • Set 5: 0 x 0 lbs

Total: 2300 lbs

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

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 80 lbs

Total: 2350 lbs

5. Bicep curl (isolated machine)

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 6 x 25 lbs
  • Set 5: 0 x 0 lbs

Total: 840 lbs

6. Seated Row Machine

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 85 lbs

Total: 2100 lbs

7. Back extension with weight

  • 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