W-P1W911D2 - back, biceps ,abs

by andrew-newport

Settings

lbskgs

Summary

August 10th, 2015
308 h
51 sets, 539 reps
32226 lbs

1. 5 lb recovery 45 out dumbbell

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
Set 4: 15 x 20 lbs
Set 5: 15 x 20 lbs

Total: 1500 lbs

2. One Arm dumbbell row

Set 1: 10 x 35 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 8 x 50 lbs
Set 5: 10 x 50 lbs
Set 6: 10 x 35 lbs

Total: 2400 lbs

3. Wide-grip pull down

Set 1: 10 x 90 lbs
Set 2: 8 x 100 lbs
Set 3: 8 x 100 lbs
Set 4: 10 x 100 lbs
Set 5: 10 x 85 lbs

Total: 4350 lbs

4. Straight arm pull down

Set 1: 8 x 55 lbs
Set 2: 8 x 55 lbs
Set 3: 8 x 55 lbs
Set 4: 11 x 40 lbs

Total: 1760 lbs

5. Seated row (life fitness)

Set 1: 12 x 70 lbs
Set 2: 8 x 100 lbs
Set 3: 8 x 100 lbs
Set 4: 10 x 100 lbs
Set 5: 10 x 85 lbs

Total: 4290 lbs

6. Barbell biceps curl

Set 1: 10 x 25 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 8 x 50 lbs
Set 5: 9 x 50 lbs
Set 6: 12 x 30 lbs

Total: 2260 lbs

7. Incline Dumbbell curl

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 8 x 15 lbs

Total: 640 lbs

8. Concentration curl Dumbell

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

Total: 520 lbs

9. Hip thirst on bench

Set 1: 14 x 173 lbs
Set 2: 14 x 173 lbs
Set 3: 14 x 173 lbs

Total: 7266 lbs

10. Crunches Weighted

Set 1: 14 x 60 lbs
Set 2: 14 x 90 lbs
Set 3: 14 x 110 lbs
Set 4: 14 x 90 lbs

Total: 4900 lbs

11. Cable Oblique crunch

Set 1: 14 x 42.5 lbs
Set 2: 14 x 42.5 lbs
Set 3: 20 x 42.5 lbs
Set 4: 10 x 30 lbs

Total: 2340 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined