Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableAugust 9th, 2020
  • schedule1 h
  • equalizer90 sets,  1668 reps
  • fitness_center58172 lbs

1. Diverging lat pulldown single

  • Set 1: 24 x 26.76 lbs
  • Set 2: 24 x 26.76 lbs
  • Set 3: 24 x 26.76 lbs
  • Set 4: 24 x 26.76 lbs
  • Set 5: 24 x 26.76 lbs

Total: 3211.43 lbs

2. Wide Lat Pull

  • Set 1: 12 x 26.76 lbs
  • Set 2: 12 x 26.76 lbs
  • Set 3: 12 x 26.76 lbs
  • Set 4: 12 x 26.76 lbs
  • Set 5: 12 x 26.76 lbs

Total: 1605.72 lbs

3. Lat pull down

  • Set 1: 12 x 11.34 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 12 x 11.34 lbs
  • Set 5: 12 x 11.34 lbs

Total: 680.39 lbs

4. Wide Lat pull front

  • Set 1: 12 x 23.59 lbs
  • Set 2: 12 x 23.59 lbs
  • Set 3: 12 x 23.59 lbs
  • Set 4: 12 x 23.59 lbs
  • Set 5: 12 x 23.59 lbs

Total: 1415.21 lbs

5. Close Grip Lat pull down

  • Set 1: 12 x 23.59 lbs
  • Set 2: 12 x 23.59 lbs
  • Set 3: 12 x 23.59 lbs
  • Set 4: 12 x 23.59 lbs
  • Set 5: 12 x 23.59 lbs

Total: 1415.21 lbs

6. Close grip lat pull

  • Set 1: 12 x 23.59 lbs
  • Set 2: 12 x 23.59 lbs
  • Set 3: 12 x 23.59 lbs
  • Set 4: 12 x 23.59 lbs
  • Set 5: 12 x 23.59 lbs

Total: 1415.21 lbs

7. Bench dumbell rows

  • Set 1: 24 x 14.51 lbs
  • Set 2: 24 x 14.51 lbs
  • Set 3: 24 x 14.51 lbs
  • Set 4: 24 x 14.51 lbs
  • Set 5: 24 x 14.51 lbs

Total: 1741.79 lbs

8. Diverging seated row single

  • Set 1: 24 x 20.41 lbs
  • Set 2: 24 x 20.41 lbs
  • Set 3: 24 x 20.41 lbs
  • Set 4: 24 x 20.41 lbs
  • Set 5: 24 x 20.41 lbs

Total: 2449.4 lbs

9. Lat pull down - reverse

  • Set 1: 12 x 29.03 lbs
  • Set 2: 12 x 22.68 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 12 x 22.68 lbs
  • Set 5: 12 x 22.68 lbs

Total: 1436.98 lbs

10. Single cable row

  • Set 1: 24 x 18.6 lbs
  • Set 2: 24 x 18.6 lbs
  • Set 3: 24 x 18.6 lbs
  • Set 4: 24 x 18.6 lbs
  • Set 5: 24 x 18.6 lbs

Total: 2231.67 lbs

11. Cable curl single

  • Set 1: 24 x 8.16 lbs
  • Set 2: 24 x 8.16 lbs
  • Set 3: 30 x 8.16 lbs
  • Set 4: 30 x 8.16 lbs
  • Set 5: 30 x 8.16 lbs

Total: 1126.72 lbs

12. 90 degree cable curl

  • Set 1: 30 x 6.35 lbs
  • Set 2: 30 x 6.35 lbs
  • Set 3: 30 x 6.35 lbs
  • Set 4: 30 x 6.35 lbs
  • Set 5: 30 x 6.35 lbs

Total: 952.54 lbs

13. Bicep curl rope

  • Set 1: 20 x 18.6 lbs
  • Set 2: 20 x 18.6 lbs
  • Set 3: 20 x 18.6 lbs
  • Set 4: 20 x 18.6 lbs
  • Set 5: 20 x 18.6 lbs

Total: 1859.73 lbs

14. Bicep cable curl - bar

  • Set 1: 12 x 18.6 lbs
  • Set 2: 12 x 18.6 lbs
  • Set 3: 12 x 18.6 lbs
  • Set 4: 12 x 18.6 lbs
  • Set 5: 12 x 18.6 lbs

Total: 1115.84 lbs

15. Bicep cable curl - bar (reverse)

  • Set 1: 12 x 10.43 lbs
  • Set 2: 12 x 10.43 lbs
  • Set 3: 12 x 10.43 lbs
  • Set 4: 12 x 10.43 lbs
  • Set 5: 12 x 10.43 lbs

Total: 625.96 lbs

16. Arm Curl Single

  • Set 1: 24 x 12.25 lbs
  • Set 2: 24 x 12.25 lbs
  • Set 3: 24 x 12.25 lbs
  • Set 4: 24 x 12.25 lbs
  • Set 5: 24 x 12.25 lbs

Total: 1469.64 lbs

17. Bench isolate curl

  • Set 1: 20 x 8.16 lbs
  • Set 2: 20 x 8.16 lbs
  • Set 3: 20 x 8.16 lbs
  • Set 4: 20 x 8.16 lbs
  • Set 5: 20 x 8.16 lbs

Total: 816.47 lbs

18. Alternating Hammer curls

  • Set 1: 20 x 8.16 lbs
  • Set 2: 20 x 8.16 lbs
  • Set 3: 20 x 8.16 lbs
  • Set 4: 20 x 8.16 lbs
  • Set 5: 20 x 8.16 lbs

Total: 816.47 lbs