4W2S - Day 8: Back & Biceps

by blee

Settings

lbskgs

Summary

July 2nd, 2019
2 h
49 sets, 630 reps
20966.5 lbs

1. Seated Calf Raise using Machine

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 20 x 20 lbs
Set 5: 10 x 20 lbs
Set 6: 20 x 20 lbs
Set 7: 10 x 20 lbs

Total: 1800.31 lbs

2. Low Row (Machine)

Set 1: 10 x 21.32 lbs
Set 2: 10 x 21.32 lbs
Set 3: 10 x 21.32 lbs
Set 4: 20 x 14.97 lbs
Set 5: 10 x 21.32 lbs
Set 6: 20 x 14.97 lbs
Set 7: 10 x 21.32 lbs

Total: 1664.68 lbs

3. Low / Mid Row (Machine)

Set 1: 10 x 21.32 lbs
Set 2: 10 x 21.32 lbs
Set 3: 10 x 21.32 lbs
Set 4: 20 x 14.97 lbs
Set 5: 10 x 21.32 lbs
Set 6: 20 x 14.97 lbs
Set 7: 10 x 21.32 lbs

Total: 1664.68 lbs

4. Bent Over Row with EZ Bar (Neutral Grip)

Set 1: 10 x 18.14 lbs
Set 2: 10 x 18.14 lbs
Set 3: 10 x 18.14 lbs
Set 4: 20 x 13.61 lbs
Set 5: 10 x 18.14 lbs
Set 6: 20 x 13.61 lbs
Set 7: 10 x 18.14 lbs

Total: 1451.5 lbs

5. Fixed Lateral Pulldown

Set 1: 10 x 21.32 lbs
Set 2: 10 x 21.32 lbs
Set 3: 10 x 21.32 lbs
Set 4: 20 x 14.97 lbs
Set 5: 10 x 21.32 lbs
Set 6: 20 x 14.97 lbs
Set 7: 10 x 21.32 lbs

Total: 1664.68 lbs

6. Spider Curl with Barbell

Set 1: 10 x 10.21 lbs
Set 2: 10 x 9.07 lbs
Set 3: 10 x 9.07 lbs
Set 4: 20 x 6.8 lbs
Set 5: 10 x 9.07 lbs
Set 6: 20 x 6.8 lbs
Set 7: 10 x 9.07 lbs

Total: 737.09 lbs

7. Cable Rope Hammer Curl

Set 1: 10 x 2.83 lbs
Set 2: 10 x 7.37 lbs
Set 3: 10 x 7.37 lbs
Set 4: 20 x 5.1 lbs
Set 5: 10 x 7.37 lbs
Set 6: 20 x 5.1 lbs
Set 7: 10 x 7.37 lbs

Total: 527.3 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined