Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableFebruary 3rd, 2023
  • schedule1 h
  • equalizer60 sets,  787 reps
  • fitness_center68541.72 lbs

1. Seated Cable Rows

  • Set 1: 12 x 145.51 lbs
  • Set 2: 10 x 174.17 lbs
  • Set 3: 7 x 189.6 lbs
  • Set 4: 6 x 189.6 lbs
  • Set 5: 6 x 189.6 lbs

Total: 7090.07 lbs

2. Wide Lat Pull

  • Set 1: 12 x 174.17 lbs
  • Set 2: 5 x 205.03 lbs
  • Set 3: 5 x 205.03 lbs
  • Set 4: 8 x 189.6 lbs
  • Set 5: 8 x 189.6 lbs

Total: 7173.84 lbs

3. Wide Lat pull front

  • Set 1: 10 x 174.17 lbs
  • Set 2: 10 x 174.17 lbs
  • Set 3: 6 x 189.6 lbs
  • Set 4: 10 x 174.17 lbs
  • Set 5: 8 x 174.17 lbs

Total: 7755.86 lbs

4. Close Grip Lat pull down

  • Set 1: 12 x 130.07 lbs
  • Set 2: 10 x 145.51 lbs
  • Set 3: 10 x 145.51 lbs
  • Set 4: 10 x 145.51 lbs
  • Set 5: 10 x 145.51 lbs

Total: 7381.08 lbs

5. Close grip lat pull

  • Set 1: 7 x 189.6 lbs
  • Set 2: 6 x 189.6 lbs
  • Set 3: 6 x 189.6 lbs
  • Set 4: 8 x 174.17 lbs
  • Set 5: 8 x 174.17 lbs

Total: 6389 lbs

6. Diverging seated row single

  • Set 1: 16 x 145.51 lbs
  • Set 2: 16 x 145.51 lbs
  • Set 3: 16 x 145.51 lbs
  • Set 4: 16 x 145.51 lbs
  • Set 5: 16 x 145.51 lbs

Total: 11640.41 lbs

7. Bench dumbell rows

  • Set 1: 16 x 83.78 lbs
  • Set 2: 16 x 83.78 lbs
  • Set 3: 16 x 83.78 lbs
  • Set 4: 16 x 83.78 lbs
  • Set 5: 16 x 83.78 lbs

Total: 6702.05 lbs

8. Bench Dumbell Rows Double

  • Set 1: 9 x 70.55 lbs
  • Set 2: 10 x 70.55 lbs
  • Set 3: 9 x 70.55 lbs
  • Set 4: 9 x 70.55 lbs
  • Set 5: 8 x 70.55 lbs

Total: 3174.66 lbs

9. Front Alternate Hammer Curl

  • Set 1: 20 x 26.46 lbs
  • Set 2: 20 x 26.46 lbs
  • Set 3: 20 x 26.46 lbs
  • Set 4: 20 x 26.46 lbs
  • Set 5: 20 x 26.46 lbs

Total: 2645.55 lbs

10. Alternating Hammer curls

  • Set 1: 16 x 35.27 lbs
  • Set 2: 16 x 35.27 lbs
  • Set 3: 16 x 35.27 lbs
  • Set 4: 16 x 35.27 lbs
  • Set 5: 16 x 35.27 lbs

Total: 2821.92 lbs

11. 90 degree cable curl

  • Set 1: 24 x 17.64 lbs
  • Set 2: 24 x 17.64 lbs
  • Set 3: 24 x 17.64 lbs
  • Set 4: 24 x 17.64 lbs
  • Set 5: 24 x 17.64 lbs

Total: 2116.44 lbs

12. Bicep curl rope

  • Set 1: 15 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 15 x 50.71 lbs
  • Set 4: 15 x 50.71 lbs
  • Set 5: 15 x 50.71 lbs

Total: 3650.86 lbs