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Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableNovember 3rd, 2019
  • schedule54 minutes
  • equalizer75 sets,  1120 reps
  • fitness_center71958.88 lbs

1. Diverging lat pulldown 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

2. Wide Lat pull front

  • 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

3. Close Grip Lat pull down

  • Set 1: 10 x 99.21 lbs
  • Set 2: 10 x 99.21 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 10 x 99.21 lbs
  • Set 5: 10 x 99.21 lbs

Total: 4960.4 lbs

4. Wide Lat Pull

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

Total: 6503.64 lbs

5. Lat pull down

  • Set 1: 10 x 55.12 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 10 x 55.12 lbs

Total: 2755.78 lbs

6. Diverging seated row single

  • Set 1: 20 x 99.21 lbs
  • Set 2: 20 x 99.21 lbs
  • Set 3: 20 x 99.21 lbs
  • Set 4: 20 x 99.21 lbs
  • Set 5: 20 x 99.21 lbs

Total: 9920.8 lbs

7. Standing bent over dumbell rows

  • Set 1: 20 x 74.96 lbs
  • Set 2: 20 x 74.96 lbs
  • Set 3: 20 x 74.96 lbs
  • Set 4: 20 x 74.96 lbs
  • Set 5: 20 x 74.96 lbs

Total: 7495.72 lbs

8. Single cable row

  • Set 1: 20 x 46.3 lbs
  • Set 2: 20 x 46.3 lbs
  • Set 3: 20 x 46.3 lbs
  • Set 4: 20 x 46.3 lbs
  • Set 5: 20 x 46.3 lbs

Total: 4629.71 lbs

9. Lat pull down - reverse

  • Set 1: 12 x 57.32 lbs
  • Set 2: 12 x 57.32 lbs
  • Set 3: 12 x 57.32 lbs
  • Set 4: 12 x 57.32 lbs
  • Set 5: 12 x 57.32 lbs

Total: 3439.21 lbs

10. Bicep cable curl - bar

  • Set 1: 10 x 41.89 lbs
  • Set 2: 10 x 41.89 lbs
  • Set 3: 10 x 41.89 lbs
  • Set 4: 10 x 41.89 lbs
  • Set 5: 10 x 41.89 lbs

Total: 2094.39 lbs

11. Bicep cable curl - bar (reverse)

  • Set 1: 10 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs
  • Set 4: 10 x 22.05 lbs
  • Set 5: 10 x 22.05 lbs

Total: 1102.31 lbs

12. Cable curl single

  • Set 1: 20 x 22.05 lbs
  • Set 2: 20 x 22.05 lbs
  • Set 3: 20 x 22.05 lbs
  • Set 4: 20 x 22.05 lbs
  • Set 5: 20 x 22.05 lbs

Total: 2204.62 lbs

13. 90 degree cable curl

  • Set 1: 20 x 17.64 lbs
  • Set 2: 20 x 17.64 lbs
  • Set 3: 20 x 17.64 lbs
  • Set 4: 20 x 17.64 lbs
  • Set 5: 20 x 17.64 lbs

Total: 1763.7 lbs

14. 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

15. Alternating Hammer curls

  • 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