Back & Biceps

by densilinniss

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Summary

  • event_availableApril 14th, 2016
  • schedule50 minutes
  • equalizer36 sets,  510 reps
  • fitness_center59735 lbs

1. Seated Pull Downs

  • Set 1: 12 x 160 lbs
  • Set 2: 10 x 180 lbs
  • Set 3: 10 x 190 lbs
  • Set 4: 10 x 190 lbs

Total: 7520 lbs

2. One Arm Rows

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

Total: 3900 lbs

3. 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

4. Biceps Curls (easy bar)

  • Set 1: 15 x 155 lbs
  • Set 2: 15 x 175 lbs
  • Set 3: 15 x 175 lbs
  • Set 4: 15 x 175 lbs

Total: 10200 lbs

5. Dumbbell/Hammer Curls

  • Set 1: 20 x 35 lbs
  • Set 2: 20 x 35 lbs
  • Set 3: 20 x 35 lbs
  • Set 4: 20 x 35 lbs

Total: 2800 lbs

6. 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

7. Lateral Pulldown Machine

  • Set 1: 15 x 145 lbs
  • Set 2: 15 x 160 lbs
  • Set 3: 15 x 160 lbs
  • Set 4: 15 x 160 lbs

Total: 9375 lbs

8. Pullups

  • Set 1: 10 x 200 lbs
  • Set 2: 10 x 200 lbs
  • Set 3: 10 x 200 lbs
  • Set 4: 10 x 200 lbs

Total: 8000 lbs

9. Rear Delt Barbell 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