Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableJune 11th, 2016
  • schedule1 h
  • equalizer20 sets,  180 reps
  • fitness_center13970 lbs

1. Iso-Lat Front Lat Pull Down

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 6 x 95 lbs

Total: 3270 lbs

2. 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

3. Pullups

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 6 x 120 lbs

Total: 4320 lbs

4. Back extension 2 (white one at MV)

  • Set 1: 12 x 110 lbs
  • Set 2: 10 x 125 lbs
  • Set 3: 8 x 125 lbs
  • Set 4: 6 x 125 lbs

Total: 4320 lbs

5. Supinated barbell row(on smith machine)

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 6 x 60 lbs

Total: 1400 lbs