Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableJuly 8th, 2016
  • schedule42 minutes
  • equalizer29 sets,  256 reps
  • fitness_center14140 lbs

1. 10 minute elliptical level 8 & 12 rotating per minute

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Lat pulldown machine (palms facing towards face)

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 6 x 90 lbs

Total: 2660 lbs

3. Bentover barbell row

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 8 x 65 lbs
  • Set 5: 6 x 70 lbs
  • Set 6: 5 x 75 lbs

Total: 2855 lbs

4. Back extension with weight

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 6 x 45 lbs

Total: 1620 lbs

5. Seated bicep curl (dumbell)

  • Set 1: 12 x 15 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 6 x 20 lbs

Total: 660 lbs

6. Seated Row (with weights)

  • Set 1: 12 x 95 lbs
  • Set 2: 10 x 105 lbs
  • Set 3: 8 x 115 lbs
  • Set 4: 6 x 125 lbs

Total: 3860 lbs

7. Seated bicep curl (machine)

  • Set 1: 15 x 35 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 6 x 55 lbs
  • Set 6: 5 x 60 lbs

Total: 2485 lbs