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Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableMarch 24th, 2023
  • schedule1 h
  • equalizer70 sets,  1153 reps
  • fitness_center104538.8 lbs

1. Seated Cable Rows

  • Set 1: 12 x 145.51 lbs
  • Set 2: 15 x 145.51 lbs
  • Set 3: 12 x 145.51 lbs
  • Set 4: 12 x 145.51 lbs
  • Set 5: 12 x 145.51 lbs

Total: 9166.82 lbs

2. Wide Lat Pull

  • Set 1: 12 x 160.94 lbs
  • Set 2: 12 x 160.94 lbs
  • Set 3: 12 x 160.94 lbs
  • Set 4: 12 x 160.94 lbs
  • Set 5: 12 x 160.94 lbs

Total: 9656.25 lbs

3. Wide Lat pull front

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

Total: 8730.31 lbs

4. Close Grip Lat pull down

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

Total: 7804.36 lbs

5. Close grip lat pull

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

Total: 8730.31 lbs

6. Diverging seated row single

  • Set 1: 24 x 130.07 lbs
  • Set 2: 24 x 130.07 lbs
  • Set 3: 24 x 130.07 lbs
  • Set 4: 24 x 130.07 lbs
  • Set 5: 24 x 130.07 lbs

Total: 15608.73 lbs

7. Diverging lat pulldown single

  • Set 1: 24 x 130.07 lbs
  • Set 2: 24 x 130.07 lbs
  • Set 3: 24 x 130.07 lbs
  • Set 4: 24 x 130.07 lbs
  • Set 5: 24 x 130.07 lbs

Total: 15608.73 lbs

8. Lat pull down - reverse

  • Set 1: 15 x 99.21 lbs
  • Set 2: 15 x 99.21 lbs
  • Set 3: 15 x 99.21 lbs
  • Set 4: 15 x 99.21 lbs
  • Set 5: 15 x 99.21 lbs

Total: 7440.6 lbs

9. Bench dumbell rows

  • Set 1: 20 x 79.37 lbs
  • Set 2: 20 x 79.37 lbs
  • Set 3: 20 x 79.37 lbs
  • Set 4: 20 x 79.37 lbs
  • Set 5: 20 x 79.37 lbs

Total: 7936.64 lbs

10. 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

11. Front Alternate Hammer Curl

  • Set 1: 16 x 30.86 lbs
  • Set 2: 16 x 30.86 lbs
  • Set 3: 16 x 30.86 lbs
  • Set 4: 16 x 30.86 lbs
  • Set 5: 16 x 30.86 lbs

Total: 2469.18 lbs

12. Bicep curl rope

  • Set 1: 15 x 50.71 lbs
  • Set 2: 15 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: 3802.97 lbs

13. Cable curl single

  • 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

14. 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