Back & Biceps

by densilinniss

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Summary

  • event_availableJanuary 4th, 2017
  • schedule2 h
  • equalizer50 sets,  784 reps
  • fitness_center49305 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

Total: 9360 lbs

2. Standing Lateral Pulldowns

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 75 lbs

Total: 4125 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. 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

5. 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

6. 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

7. Standing Front Barbell Raise Over Head

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

Total: 1440 lbs

8. One Arm Cable Curl

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

Total: 1440 lbs

9. 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

10. Chest Supported Dumbell Row

  • 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

11. 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

12. 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

13. 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