Back & Biceps

by densilinniss

Settings

List View

Summary

  • event_availableNovember 23rd, 2016
  • schedule1 h
  • equalizer70 sets,  1083 reps
  • fitness_center60328.2 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. Standing Lateral Pulldowns

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs
  • Set 5: 15 x 60 lbs

Total: 4350 lbs

3. Military/Shoulder Press

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 12 x 80 lbs

Total: 3600 lbs

4. Dumbbell Rear/Lateral/Front Lateral

  • Set 1: 15 x 20.25 lbs
  • Set 2: 15 x 20.25 lbs
  • Set 3: 15 x 20.25 lbs
  • Set 4: 15 x 20.25 lbs

Total: 1215 lbs

5. Cable High Curls

  • Set 1: 15 x 72 lbs
  • Set 2: 15 x 72 lbs
  • Set 3: 15 x 72 lbs
  • Set 4: 15 x 72 lbs

Total: 4320 lbs

6. Cable Single Arm Lateral Raise

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 20 x 15 lbs
  • Set 4: 20 x 15 lbs

Total: 1200 lbs

7. Biceps Curls (easy bar)

  • 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/Hammer Curls

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

Total: 3600 lbs

9. Standing Front Barbell Raise Over Head

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 1920 lbs

10. One Arm Cable Curl

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 1920 lbs

11. Dumbbell Curls

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2880 lbs

12. Chest Supported Dumbell Row

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 15 x 35 lbs

Total: 2100 lbs

13. Chest Supported Dumbell Reverse Fly

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs

Total: 1500 lbs

14. One Arm Rows

  • Set 1: 24 x 60.45 lbs
  • Set 2: 24 x 60.45 lbs
  • Set 3: 24 x 60.45 lbs
  • Set 4: 24 x 60.45 lbs

Total: 5803.200000000001 lbs

15. EZ Bar Lateral Pull-overs

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs

Total: 2400 lbs

16. Dumbbell Shoulder Shrugs

  • 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

17. Face Pulls

  • Set 1: 20 x 57 lbs
  • Set 2: 20 x 57 lbs
  • Set 3: 20 x 57 lbs
  • Set 4: 20 x 57 lbs

Total: 4560 lbs