Rehab Back & Biceps

nach cmt

Einstellungen

lbskgs

Zusammenfassung

June 22nd, 2024
1 h
27 sets, 405 reps
16882.5 lbs

1. Wide grip seated cable rows

Set 1: 15 x 50 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 70 lbs

Total: 2700 lbs

2. Seated DB curls

Set 1: 15 x 25 lbs
Set 2: 15 x 27 lbs
Set 3: 15 x 27 lbs

Total: 1185 lbs

3. Medium grip seated cable rows

Set 1: 15 x 50 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 70 lbs

Total: 2700 lbs

4. DB preacher curls—right arm

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs

Total: 900 lbs

5. DB preacher curls—left arm

Set 1: 15 x 10 lbs
Set 2: 15 x 12 lbs
Set 3: 15 x 12 lbs

Total: 510 lbs

6. Bent over curly bar rows

Set 1: 15 x 55 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 65 lbs

Total: 2700 lbs

7. Cable curls

Set 1: 15 x 30 lbs
Set 2: 15 x 35 lbs
Set 3: 15 x 35 lbs

Total: 1500 lbs

8. Wide grip lat pulldowns

Set 1: 15 x 60 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 72.5 lbs

Total: 3037.5 lbs

9. Hammer curls

Set 1: 15 x 30 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 40 lbs

Total: 1650 lbs

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