Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableJuly 15th, 2016
  • schedule1 h
  • equalizer28 sets,  256 reps
  • fitness_center16105 lbs

1. Lat pulldown machine (palms facing towards face)

  • Set 1: 12 x 75 lbs
  • Set 2: 10 x 82.5 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 6 x 97.5 lbs

Total: 3030 lbs

2. Bentover barbell row

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

Total: 3180 lbs

3. 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

4. Seated Row/ IsoLat Row with plated weights

  • Set 1: 12 x 105 lbs
  • Set 2: 10 x 115 lbs
  • Set 3: 8 x 125 lbs
  • Set 4: 6 x 130 lbs

Total: 4190 lbs

5. 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 45 lbs
  • Set 5: 6 x 45 lbs
  • Set 6: 5 x 50 lbs

Total: 2335 lbs

6. Bicep Curl Seared (Curve Bar)

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 6 x 55 lbs

Total: 1750 lbs