Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableJuly 21st, 2016
  • schedule49 minutes
  • equalizer18 sets,  158 reps
  • fitness_center8625 lbs

1. 13 minute row machine

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Lat front pull down (wide grip palms out)

  • Set 1: 12 x 75 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 6 x 95 lbs

Total: 2990 lbs

3. Seated pulley row (close grip machine)

  • Set 1: 12 x 27.5 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 6 x 42.5 lbs

Total: 1215 lbs

4. Back extension with weight

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

Total: 1350 lbs

5. Bentover barbell row (palms facing in)-pronated

  • Set 1: 15 x 45 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 6 x 65 lbs
  • Set 6: 5 x 75 lbs

Total: 3070 lbs