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Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableAugust 23rd, 2020
  • schedule1 h
  • equalizer100 sets,  1475 reps
  • fitness_center125253.43 lbs

1. Wide Lat Pull

  • Set 1: 12 x 145.51 lbs
  • Set 2: 12 x 160.94 lbs
  • Set 3: 10 x 174.17 lbs
  • Set 4: 8 x 189.6 lbs
  • Set 5: 8 x 189.6 lbs

Total: 8452.52 lbs

2. Lat pull down

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 12 x 70.55 lbs
  • Set 4: 12 x 70.55 lbs
  • Set 5: 12 x 70.55 lbs

Total: 4232.88 lbs

3. Wide Lat pull front

  • Set 1: 10 x 145.51 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: 7275.25 lbs

4. Close Grip Lat pull down

  • Set 1: 10 x 114.64 lbs
  • Set 2: 10 x 114.64 lbs
  • Set 3: 10 x 114.64 lbs
  • Set 4: 10 x 114.64 lbs
  • Set 5: 10 x 114.64 lbs

Total: 5732.02 lbs

5. Close grip lat pull

  • Set 1: 10 x 130.07 lbs
  • Set 2: 10 x 145.51 lbs
  • Set 3: 10 x 160.94 lbs
  • Set 4: 10 x 160.94 lbs
  • Set 5: 10 x 160.94 lbs

Total: 7583.9 lbs

6. Diverging seated row single

  • Set 1: 20 x 130.07 lbs
  • Set 2: 20 x 130.07 lbs
  • Set 3: 20 x 130.07 lbs
  • Set 4: 20 x 130.07 lbs
  • Set 5: 20 x 130.07 lbs

Total: 13007.27 lbs

7. Diverging lat pulldown single

  • Set 1: 20 x 145.51 lbs
  • Set 2: 20 x 145.51 lbs
  • Set 3: 20 x 145.51 lbs
  • Set 4: 20 x 145.51 lbs
  • Set 5: 20 x 145.51 lbs

Total: 14550.51 lbs

8. Standing bent over dumbell rows

  • Set 1: 20 x 83.78 lbs
  • Set 2: 20 x 83.78 lbs
  • Set 3: 20 x 83.78 lbs
  • Set 4: 20 x 83.78 lbs
  • Set 5: 20 x 83.78 lbs

Total: 8377.57 lbs

9. Olympic bar single rows

  • Set 1: 24 x 44.09 lbs
  • Set 2: 24 x 44.09 lbs
  • Set 3: 24 x 44.09 lbs
  • Set 4: 24 x 44.09 lbs
  • Set 5: 24 x 44.09 lbs

Total: 5291.09 lbs

10. Olympic bar rows

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 132.28 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 15 x 132.28 lbs
  • Set 5: 15 x 132.28 lbs

Total: 9920.8 lbs

11. Single cable row

  • Set 1: 16 x 57.32 lbs
  • Set 2: 16 x 57.32 lbs
  • Set 3: 16 x 57.32 lbs
  • Set 4: 16 x 57.32 lbs
  • Set 5: 16 x 57.32 lbs

Total: 4585.62 lbs

12. Cable curl single

  • Set 1: 16 x 59.52 lbs
  • Set 2: 16 x 59.52 lbs
  • Set 3: 16 x 59.52 lbs
  • Set 4: 16 x 59.52 lbs
  • Set 5: 16 x 59.52 lbs

Total: 4761.98 lbs

13. 90 degree cable curl

  • Set 1: 16 x 50.71 lbs
  • Set 2: 16 x 50.71 lbs
  • Set 3: 16 x 50.71 lbs
  • Set 4: 16 x 50.71 lbs
  • Set 5: 16 x 50.71 lbs

Total: 4056.51 lbs

14. Bicep cable curl - bar

  • Set 1: 10 x 90.39 lbs
  • Set 2: 10 x 90.39 lbs
  • Set 3: 10 x 90.39 lbs
  • Set 4: 10 x 90.39 lbs
  • Set 5: 10 x 90.39 lbs

Total: 4519.48 lbs

15. Bicep cable curl - bar (reverse)

  • Set 1: 10 x 50.71 lbs
  • Set 2: 10 x 50.71 lbs
  • Set 3: 10 x 50.71 lbs
  • Set 4: 10 x 50.71 lbs
  • Set 5: 10 x 50.71 lbs

Total: 2535.32 lbs

16. Bicep curl rope

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 12 x 99.21 lbs
  • Set 5: 12 x 99.21 lbs

Total: 5952.48 lbs

17. Arm Curl Single

  • Set 1: 24 x 50.71 lbs
  • Set 2: 24 x 50.71 lbs
  • Set 3: 24 x 50.71 lbs
  • Set 4: 24 x 50.71 lbs
  • Set 5: 24 x 50.71 lbs

Total: 6084.76 lbs

18. Incline front bicep curl - dumbell

  • Set 1: 12 x 30.86 lbs
  • Set 2: 12 x 30.86 lbs
  • Set 3: 12 x 30.86 lbs
  • Set 4: 12 x 30.86 lbs
  • Set 5: 12 x 30.86 lbs

Total: 1851.88 lbs

19. Barbell Bicep Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs
  • Set 5: 12 x 55.12 lbs

Total: 3306.93 lbs

20. Bench isolate curl

  • Set 1: 16 x 39.68 lbs
  • Set 2: 16 x 39.68 lbs
  • Set 3: 16 x 39.68 lbs
  • Set 4: 16 x 39.68 lbs
  • Set 5: 16 x 39.68 lbs

Total: 3174.66 lbs