4W2S - Day 1: Back & Biceps

nach blee

Einstellungen

lbskgs

Zusammenfassung

June 26th, 2019
59 minutes
37 sets, 305 reps
26049.82 lbs

1. Reverse Grip Pull-Down

Set 1: 5 x 114.64 lbs
Set 2: 5 x 145.51 lbs
Set 3: 10 x 130.07 lbs
Set 4: 5 x 114.64 lbs
Set 5: 10 x 99.21 lbs
Set 6: 15 x 70.55 lbs

Total: 5224.96 lbs

2. Neutral-Grip Lat Pulldown

Set 1: 5 x 114.64 lbs
Set 2: 5 x 114.64 lbs
Set 3: 10 x 99.21 lbs
Set 4: 5 x 114.64 lbs
Set 5: 10 x 99.21 lbs
Set 6: 15 x 70.55 lbs

Total: 4761.98 lbs

3. Reverse Grip Cable Row

Set 1: 5 x 90.39 lbs
Set 2: 5 x 99.21 lbs
Set 3: 5 x 99.21 lbs
Set 4: 10 x 90.39 lbs
Set 5: 5 x 99.21 lbs
Set 6: 10 x 90.39 lbs
Set 7: 15 x 79.37 lbs

Total: 4938.35 lbs

4. Low / Mid Row (Machine)

Set 1: 5 x 114.64 lbs
Set 2: 5 x 114.64 lbs
Set 3: 10 x 91.05 lbs
Set 4: 5 x 114.64 lbs
Set 5: 10 x 91.05 lbs
Set 6: 15 x 70.55 lbs

Total: 4598.84 lbs

5. Preacher Curl with Barbell (Machine)

Set 1: 5 x 74.96 lbs
Set 2: 5 x 74.96 lbs
Set 3: 10 x 63.93 lbs
Set 4: 5 x 74.96 lbs
Set 5: 10 x 63.93 lbs
Set 6: 15 x 50.71 lbs

Total: 3163.63 lbs

6. Standing Cable Bicep Curls

Set 1: 5 x 79.37 lbs
Set 2: 5 x 79.37 lbs
Set 3: 10 x 70.55 lbs
Set 4: 5 x 79.37 lbs
Set 5: 10 x 70.55 lbs
Set 6: 15 x 50.71 lbs

Total: 3362.05 lbs

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