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Englishexpand_more

Back & Biceps

by densilinniss

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Summary

  • event_availableJune 20th, 2016
  • schedule4 h
  • equalizer49 sets,  686 reps
  • fitness_center67630 lbs

1. Seated Pull Downs

  • Set 1: 12 x 190 lbs
  • Set 2: 12 x 190 lbs
  • Set 3: 12 x 200 lbs
  • Set 4: 12 x 200 lbs
  • Set 5: 12 x 200 lbs

Total: 11760 lbs

2. Close grip pull downs

  • Set 1: 12 x 160 lbs
  • Set 2: 12 x 180 lbs
  • Set 3: 12 x 180 lbs
  • Set 4: 12 x 180 lbs

Total: 8400 lbs

3. Seat Rows

  • Set 1: 15 x 140 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 15 x 140 lbs
  • Set 4: 15 x 140 lbs

Total: 8400 lbs

4. One Arm Cable Curl

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 12 x 35 lbs

Total: 1980 lbs

5. Cable High Curls

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 15 x 65 lbs
  • Set 5: 15 x 65 lbs

Total: 4875 lbs

6. Chest Supported Dumbell Row

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 12 x 30 lbs

Total: 1800 lbs

7. One Arm Rows

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs

Total: 3600 lbs

8. Dumbbell Curls

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 55 lbs

Total: 2640 lbs

9. Dumbbell/Hammer Curls

  • Set 1: 20 x 40 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 20 x 45 lbs

Total: 3400 lbs

10. Biceps Curls (easy bar)

  • Set 1: 15 x 185 lbs
  • Set 2: 15 x 185 lbs
  • Set 3: 15 x 185 lbs
  • Set 4: 15 x 185 lbs
  • Set 5: 15 x 185 lbs

Total: 13875 lbs

11. Reverse Machine Fly

  • Set 1: 15 x 115 lbs
  • Set 2: 15 x 115 lbs
  • Set 3: 15 x 115 lbs
  • Set 4: 15 x 115 lbs

Total: 6900 lbs