Englishexpand_more

Back & biceps

by bleacock

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Summary

  • event_availableFebruary 23rd, 2020
  • schedule1 h
  • equalizer90 sets,  1415 reps
  • fitness_center123613.19 lbs

1. 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

2. Single cable row

  • Set 1: 20 x 110.23 lbs
  • Set 2: 20 x 110.23 lbs
  • Set 3: 20 x 110.23 lbs
  • Set 4: 20 x 110.23 lbs
  • Set 5: 20 x 110.23 lbs

Total: 11023.11 lbs

3. Diverging lat pulldown single

  • Set 1: 20 x 160.94 lbs
  • Set 2: 20 x 160.94 lbs
  • Set 3: 20 x 160.94 lbs
  • Set 4: 20 x 160.94 lbs
  • Set 5: 20 x 160.94 lbs

Total: 16093.75 lbs

4. 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

5. 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

6. Seated Cable Rows

  • 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

7. Wide Lat Pull

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

Total: 8708.26 lbs

8. Lat pull down

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

Total: 3527.4 lbs

9. Wide Lat pull front

  • Set 1: 8 x 160.94 lbs
  • Set 2: 8 x 160.94 lbs
  • Set 3: 8 x 160.94 lbs
  • Set 4: 8 x 160.94 lbs
  • Set 5: 8 x 160.94 lbs

Total: 6437.5 lbs

10. Close Grip Lat pull down

  • Set 1: 8 x 130.07 lbs
  • Set 2: 8 x 130.07 lbs
  • Set 3: 8 x 130.07 lbs
  • Set 4: 8 x 130.07 lbs
  • Set 5: 8 x 130.07 lbs

Total: 5202.91 lbs

11. Single lat pull down

  • Set 1: 20 x 55.12 lbs
  • Set 2: 20 x 55.12 lbs
  • Set 3: 20 x 55.12 lbs
  • Set 4: 20 x 55.12 lbs
  • Set 5: 20 x 55.12 lbs

Total: 5511.56 lbs

12. Bench isolate curl

  • Set 1: 20 x 39.68 lbs
  • Set 2: 20 x 39.68 lbs
  • Set 3: 20 x 39.68 lbs
  • Set 4: 20 x 39.68 lbs
  • Set 5: 20 x 39.68 lbs

Total: 3968.32 lbs

13. Bicep curl incline single

  • 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

14. Cable curl single

  • Set 1: 20 x 50.71 lbs
  • Set 2: 20 x 50.71 lbs
  • Set 3: 20 x 50.71 lbs
  • Set 4: 20 x 50.71 lbs
  • Set 5: 20 x 50.71 lbs

Total: 5070.63 lbs

15. 90 degree cable curl

  • Set 1: 24 x 30.86 lbs
  • Set 2: 24 x 30.86 lbs
  • Set 3: 24 x 30.86 lbs
  • Set 4: 24 x 30.86 lbs
  • Set 5: 24 x 30.86 lbs

Total: 3703.77 lbs

16. Bicep curl rope

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 110.23 lbs

Total: 6613.87 lbs

17. Plate bicep curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs
  • Set 5: 12 x 44.09 lbs

Total: 2645.55 lbs

18. Alternating Hammer curls

  • Set 1: 16 x 44.09 lbs
  • Set 2: 16 x 44.09 lbs
  • Set 3: 16 x 44.09 lbs
  • Set 4: 16 x 44.09 lbs
  • Set 5: 16 x 44.09 lbs

Total: 3527.4 lbs