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Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableJanuary 26th, 2020
  • schedule1 h
  • equalizer80 sets,  1100 reps
  • fitness_center98158.62 lbs

1. Wide Lat Pull

  • Set 1: 8 x 160.94 lbs
  • Set 2: 8 x 160.94 lbs
  • Set 3: 8 x 160.94 lbs
  • Set 4: 8 x 160.94 lbs
  • Set 5: 8 x 160.94 lbs

Total: 6437.5 lbs

2. Lat pull down

  • Set 1: 8 x 70.55 lbs
  • Set 2: 8 x 70.55 lbs
  • Set 3: 8 x 70.55 lbs
  • Set 4: 8 x 70.55 lbs
  • Set 5: 8 x 70.55 lbs

Total: 2821.92 lbs

3. Wide Lat pull front

  • Set 1: 8 x 160.94 lbs
  • Set 2: 8 x 160.94 lbs
  • Set 3: 8 x 160.94 lbs
  • Set 4: 8 x 160.94 lbs
  • Set 5: 8 x 160.94 lbs

Total: 6437.5 lbs

4. Close Grip Lat pull down

  • Set 1: 8 x 114.64 lbs
  • Set 2: 8 x 130.07 lbs
  • Set 3: 8 x 130.07 lbs
  • Set 4: 8 x 130.07 lbs
  • Set 5: 8 x 130.07 lbs

Total: 5079.45 lbs

5. Diverging lat pulldown single

  • Set 1: 16 x 160.94 lbs
  • Set 2: 16 x 160.94 lbs
  • Set 3: 16 x 160.94 lbs
  • Set 4: 16 x 160.94 lbs
  • Set 5: 16 x 160.94 lbs

Total: 12875 lbs

6. Bench dumbell rows

  • Set 1: 16 x 79.37 lbs
  • Set 2: 16 x 79.37 lbs
  • Set 3: 16 x 79.37 lbs
  • Set 4: 16 x 79.37 lbs
  • Set 5: 16 x 79.37 lbs

Total: 6349.31 lbs

7. Diverging seated row single

  • Set 1: 16 x 130.07 lbs
  • Set 2: 16 x 130.07 lbs
  • Set 3: 16 x 130.07 lbs
  • Set 4: 16 x 130.07 lbs
  • Set 5: 16 x 130.07 lbs

Total: 10405.82 lbs

8. Single cable row

  • Set 1: 16 x 90.39 lbs
  • Set 2: 16 x 90.39 lbs
  • Set 3: 16 x 90.39 lbs
  • Set 4: 16 x 90.39 lbs
  • Set 5: 16 x 90.39 lbs

Total: 7231.16 lbs

9. Lat pull down - reverse

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 110.23 lbs

Total: 6613.87 lbs

10. Bicep cable curl - bar

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 110.23 lbs

Total: 6613.87 lbs

11. Bicep cable curl - bar (reverse)

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 12 x 50.71 lbs
  • Set 5: 12 x 50.71 lbs

Total: 3042.38 lbs

12. Cable curl single

  • Set 1: 20 x 50.71 lbs
  • Set 2: 20 x 50.71 lbs
  • Set 3: 20 x 50.71 lbs
  • Set 4: 20 x 50.71 lbs
  • Set 5: 20 x 50.71 lbs

Total: 5070.63 lbs

13. 90 degree cable curl

  • Set 1: 20 x 30.86 lbs
  • Set 2: 20 x 30.86 lbs
  • Set 3: 20 x 30.86 lbs
  • Set 4: 20 x 30.86 lbs
  • Set 5: 20 x 30.86 lbs

Total: 3086.47 lbs

14. Bicep curl rope

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 110.23 lbs

Total: 6613.87 lbs

15. Arm Curl Single

  • Set 1: 20 x 59.52 lbs
  • Set 2: 20 x 59.52 lbs
  • Set 3: 20 x 59.52 lbs
  • Set 4: 20 x 59.52 lbs
  • Set 5: 20 x 59.52 lbs

Total: 5952.48 lbs

16. Alternating Hammer curls

  • Set 1: 16 x 44.09 lbs
  • Set 2: 16 x 44.09 lbs
  • Set 3: 16 x 44.09 lbs
  • Set 4: 16 x 44.09 lbs
  • Set 5: 16 x 44.09 lbs

Total: 3527.4 lbs