Bmoc back, bicep, and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

April 30th, 2014
1 h
48 sets, 645 reps
84775 lbs

1. Assisted pull-up

Set 1: 10 x 170 lbs
Set 2: 10 x 170 lbs
Set 3: 8 x 170 lbs
Set 4: 10 x 160 lbs

Total: 6360 lbs

2. Bent t-bar row

Set 1: 15 x 90 lbs
Set 2: 15 x 100 lbs
Set 3: 10 x 105 lbs
Set 4: 10 x 80 lbs

Total: 4700 lbs

3. Close grip front lat pulldown

Set 1: 12 x 130 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 150 lbs
Set 4: 10 x 110 lbs

Total: 6140 lbs

4. One arm dumbbell row

Set 1: 24 x 80 lbs
Set 2: 24 x 85 lbs
Set 3: 16 x 90 lbs

Total: 5400 lbs

5. Straight arm pulldown rope attachment

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 42.5 lbs
Set 4: 15 x 42.5 lbs
Set 5: 15 x 35 lbs

Total: 3300 lbs

6. EZ-Bar curls

Set 1: 14 x 60 lbs
Set 2: 12 x 65 lbs
Set 3: 6 x 80 lbs
Set 4: 6 x 85 lbs

Total: 2610 lbs

7. Incline dumbbell curl

Set 1: 24 x 25 lbs
Set 2: 24 x 25 lbs
Set 3: 24 x 25 lbs
Set 4: 24 x 25 lbs

Total: 2400 lbs

8. Spider curls

Set 1: 10 x 55 lbs
Set 2: 8 x 55 lbs

Total: 990 lbs

9. Dumbbell hammer curls

Set 1: 20 x 25 lbs
Set 2: 20 x 25 lbs

Total: 1000 lbs

10. Standing calf raise

Set 1: 10 x 270 lbs
Set 2: 10 x 290 lbs
Set 3: 10 x 310 lbs
Set 4: 10 x 330 lbs

Total: 12000 lbs

11. Donkey calf raise

Set 1: 10 x 410 lbs
Set 2: 10 x 360 lbs
Set 3: 10 x 410 lbs
Set 4: 10 x 360 lbs
Set 5: 10 x 410 lbs
Set 6: 10 x 360 lbs
Set 7: 10 x 410 lbs
Set 8: 10 x 360 lbs

Total: 30800 lbs

12. Seated calf raise

Set 1: 15 x 145 lbs
Set 2: 15 x 150 lbs
Set 3: 15 x 155 lbs
Set 4: 15 x 155 lbs

Total: 9075 lbs

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