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W-P1W3D2 - back, biceps ,abs

by andrew-newport

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Summary

  • event_availableMarch 28th, 2018
  • schedule1 h
  • equalizer48 sets,  441 reps
  • fitness_center21624.8 lbs

1. One Arm dumbbell row

  • Set 1: 16 x 20 lbs
  • Set 2: 16 x 32.5 lbs
  • Set 3: 16 x 35 lbs
  • Set 4: 16 x 37.8 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 80 lbs

Total: 2114.8 lbs

2. Wide-grip pull down

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 120 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 8 x 120 lbs
  • Set 5: 8 x 80 lbs
  • Set 6: 1 x 145 lbs

Total: 4305 lbs

3. Standing pull down

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 100 lbs
  • Set 3: 8 x 100 lbs
  • Set 4: 8 x 100 lbs
  • Set 5: 7 x 70 lbs
  • Set 6: 1 x 120 lbs

Total: 3410 lbs

4. Straight arm pull down

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 1 x 70 lbs

Total: 1710 lbs

5. Barbell biceps curl

  • Set 1: 15 x 20 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 9 x 50 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 1 x 55 lbs

Total: 1925 lbs

6. Incline Dumbbell curl

  • Set 1: 16 x 20 lbs
  • Set 2: 16 x 22.5 lbs
  • Set 3: 16 x 22.5 lbs
  • Set 4: 12 x 20 lbs

Total: 1280 lbs

7. One arm high cable curls

  • Set 1: 11 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 1290 lbs

8. Cable crunch

  • Set 1: 10 x 35 lbs
  • Set 2: 14 x 57.5 lbs
  • Set 3: 14 x 65 lbs
  • Set 4: 14 x 65 lbs
  • Set 5: 9 x 57.5 lbs
  • Set 6: 1 x 67.5 lbs

Total: 3560 lbs

9. Weighted oblique twist

  • Set 1: 14 x 35 lbs
  • Set 2: 14 x 35 lbs
  • Set 3: 14 x 35 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 1 x 80 lbs

Total: 2030 lbs