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STS (Week 4, Back Biceps Abs)

by blee

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Summary

  • event_availableSeptember 14th, 2017
  • schedule1 h
  • equalizer40 sets,  198 reps
  • fitness_center6987 lbs

1. One Arm Dumbbell Row

  • Set 1: 5 x 13.61 lbs
  • Set 2: 5 x 13.61 lbs
  • Set 3: 5 x 13.61 lbs
  • Set 4: 5 x 13.61 lbs
  • Set 5: 5 x 13.61 lbs
  • Set 6: 5 x 13.61 lbs
  • Set 7: 5 x 13.61 lbs
  • Set 8: 5 x 13.61 lbs
  • Set 9: 5 x 13.61 lbs
  • Set 10: 5 x 13.61 lbs

Total: 680.39 lbs

2. Wide Grip Lat Pull Down

  • Set 1: 5 x 25.85 lbs
  • Set 2: 5 x 25.85 lbs
  • Set 3: 5 x 25.85 lbs
  • Set 4: 5 x 21.32 lbs

Total: 494.42 lbs

3. Standing Pulldown

  • Set 1: 5 x 22.45 lbs
  • Set 2: 5 x 22.45 lbs
  • Set 3: 5 x 22.45 lbs
  • Set 4: 5 x 19.28 lbs

Total: 433.18 lbs

4. Straight Arm Pull Down

  • Set 1: 5 x 11.34 lbs
  • Set 2: 5 x 12.47 lbs
  • Set 3: 5 x 12.47 lbs
  • Set 4: 5 x 12.47 lbs
  • Set 5: 5 x 10.21 lbs

Total: 294.84 lbs

5. Barbell Bicep Curls

  • Set 1: 5 x 15.88 lbs
  • Set 2: 5 x 15.88 lbs
  • Set 3: 5 x 15.88 lbs
  • Set 4: 5 x 15.88 lbs
  • Set 5: 5 x 13.61 lbs

Total: 385.55 lbs

6. Incline Dumbell Curls

  • Set 1: 5 x 10.89 lbs
  • Set 2: 5 x 10.89 lbs
  • Set 3: 5 x 10.89 lbs
  • Set 4: 5 x 10.89 lbs
  • Set 5: 3 x 10.89 lbs

Total: 250.38 lbs

7. One Arm High Cable Curl

  • Set 1: 5 x 11.34 lbs
  • Set 2: 5 x 11.34 lbs
  • Set 3: 5 x 11.34 lbs
  • Set 4: 5 x 9.07 lbs

Total: 215.46 lbs

8. Seated Row

  • Set 1: 5 x 27.67 lbs
  • Set 2: 5 x 27.67 lbs
  • Set 3: 5 x 27.67 lbs

Total: 415.04 lbs