Englishexpand_more

Back & Biceps

by 7nish

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Summary

  • event_availableMarch 11th, 2017
  • schedule1 h
  • equalizer30 sets,  330 reps
  • fitness_center11105 lbs

1. Lat Pull Down (wide grip)

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 10 x 70 lbs
  • Set 5: 8 x 70 lbs
  • Set 6: 6 x 75 lbs

Total: 3630 lbs

2. Seated pulley row -wide grip

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 10 x 27.5 lbs
  • Set 5: 8 x 27.5 lbs
  • Set 6: 6 x 35 lbs

Total: 1320 lbs

3. Seated bicep curl (dumbell)

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 10 x 15 lbs
  • Set 5: 8 x 15 lbs
  • Set 6: 6 x 20 lbs

Total: 945 lbs

4. Dumbell bentover row

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 8 x 25 lbs
  • Set 6: 6 x 25 lbs

Total: 1290 lbs

5. High row (weighted)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 12 x 70 lbs
  • Set 4: 10 x 80 lbs
  • Set 5: 8 x 90 lbs
  • Set 6: 6 x 110 lbs

Total: 3920 lbs