Back & Biceps

by 7nish

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Summary

  • event_availableJuly 21st, 2016
  • schedule49 minutes
  • equalizer18 sets,  158 reps
  • fitness_center3912.23 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 34.02 lbs
  • Set 2: 10 x 36.29 lbs
  • Set 3: 8 x 40.82 lbs
  • Set 4: 6 x 43.09 lbs

Total: 1356.24 lbs

3. Seated pulley row (close grip machine)

  • Set 1: 12 x 12.47 lbs
  • Set 2: 10 x 15.88 lbs
  • Set 3: 8 x 15.88 lbs
  • Set 4: 6 x 19.28 lbs

Total: 551.11 lbs

4. Back extension with weight

  • Set 1: 12 x 20.41 lbs
  • Set 2: 10 x 20.41 lbs
  • Set 3: 8 x 20.41 lbs

Total: 612.35 lbs

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

  • Set 1: 15 x 20.41 lbs
  • Set 2: 12 x 22.68 lbs
  • Set 3: 10 x 24.95 lbs
  • Set 4: 8 x 27.22 lbs
  • Set 5: 6 x 29.48 lbs
  • Set 6: 5 x 34.02 lbs

Total: 1392.53 lbs