Back & Biceps

by densilinniss

Settings

lbskgs

Summary

November 3rd, 2021
1 h
44 sets, 654 reps
51680 lbs

1. Pullups

Set 1: 12 x 225 lbs
Set 2: 12 x 225 lbs
Set 3: 12 x 225 lbs
Set 4: 10 x 225 lbs

Total: 10350 lbs

2. Cable Single Arm Lateral Raise

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

Total: 1600 lbs

3. One Arm Cable Curl

Set 1: 14 x 50 lbs
Set 2: 14 x 50 lbs
Set 3: 14 x 50 lbs
Set 4: 14 x 50 lbs

Total: 2800 lbs

4. Seated Military Press

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Total: 2800 lbs

5. Dumbbell Shoulder Shrugs

Set 1: 14 x 85 lbs
Set 2: 14 x 85 lbs
Set 3: 14 x 85 lbs
Set 4: 14 x 85 lbs

Total: 4760 lbs

6. Lateral Dumbbell Raises

Set 1: 14 x 15 lbs
Set 2: 14 x 15 lbs
Set 3: 14 x 15 lbs
Set 4: 14 x 15 lbs

Total: 840 lbs

7. Seated Pull Downs

Set 1: 12 x 180 lbs
Set 2: 12 x 270 lbs
Set 3: 12 x 270 lbs
Set 4: 12 x 270 lbs

Total: 11880 lbs

8. Biceps Curls (easy bar)

Set 1: 12 x 90 lbs
Set 2: 12 x 90 lbs
Set 3: 12 x 90 lbs
Set 4: 12 x 90 lbs

Total: 4320 lbs

9. Standing Lateral Pulldowns

Set 1: 14 x 60 lbs
Set 2: 14 x 85 lbs
Set 3: 14 x 85 lbs
Set 4: 14 x 85 lbs

Total: 4410 lbs

10. Dumbbell/Hammer Curls

Set 1: 30 x 40 lbs
Set 2: 30 x 40 lbs
Set 3: 30 x 40 lbs
Set 4: 30 x 40 lbs

Total: 4800 lbs

11. Dumbbell Curls

Set 1: 12 x 65 lbs
Set 2: 12 x 65 lbs
Set 3: 12 x 65 lbs
Set 4: 12 x 65 lbs

Total: 3120 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined