Englishexpand_more

Back, biceps, and abs

by dpignot2

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Summary

  • event_availableNovember 5th, 2013
  • schedule1 h
  • equalizer30 sets,  414 reps
  • fitness_center36375 lbs

1. Two arm dumbbell row

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 100 lbs
  • Set 5: 5 x 100 lbs

Total: 5450 lbs

2. Wide grip pulldown

  • Set 1: 15 x 140 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 15 x 140 lbs
  • Set 4: 5 x 140 lbs

Total: 7000 lbs

3. Cable row

  • Set 1: 15 x 120 lbs
  • Set 2: 15 x 122.5 lbs
  • Set 3: 15 x 122.5 lbs
  • Set 4: 6 x 122.5 lbs

Total: 6210 lbs

4. Reverse lat pulldown

  • Set 1: 13 x 140 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 15 x 140 lbs
  • Set 4: 5 x 140 lbs

Total: 6720 lbs

5. Barbell curl

  • Set 1: 12 x 75 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 11 x 70 lbs
  • Set 4: 12 x 70 lbs
  • Set 5: 4 x 70 lbs

Total: 3630 lbs

6. Preacher curl

  • Set 1: 15 x 55 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 4 x 60 lbs

Total: 2865 lbs

7. Cable one arm standing curl

  • Set 1: 30 x 45 lbs
  • Set 2: 30 x 45 lbs
  • Set 3: 30 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 4500 lbs