Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableSeptember 30th, 2016
  • schedule56 minutes
  • equalizer20 sets,  172 reps
  • fitness_center7197.5 lbs

1. Stiff arm lat pull down (standing)

  • Set 1: 15 x 12.5 lbs
  • Set 2: 10 x 22.5 lbs
  • Set 3: 8 x 27.5 lbs
  • Set 4: 6 x 32.5 lbs
  • Set 5: 4 x 37.5 lbs

Total: 977.5 lbs

2. Rear row deltoid

  • Set 1: 15 x 20 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 6 x 50 lbs
  • Set 5: 4 x 70 lbs

Total: 1500 lbs

3. Back Extension machine

  • Set 1: 15 x 50 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 6 x 90 lbs
  • Set 5: 4 x 100 lbs

Total: 3110 lbs

4. Front pulldown (back machine)

  • Set 1: 15 x 30 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 6 x 40 lbs
  • Set 5: 4 x 50 lbs

Total: 1610 lbs