Bmoc back, bicep, and calves

by dpignot2

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Summary

  • event_availableMay 28th, 2014
  • schedule1 h
  • equalizer40 sets,  584 reps
  • fitness_center49945 lbs

1. Assisted pull-up

  • Set 1: 10 x 175 lbs
  • Set 2: 10 x 175 lbs
  • Set 3: 10 x 175 lbs
  • Set 4: 10 x 165 lbs

Total: 6900 lbs

2. Bent t-bar row

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 11 x 105 lbs
  • Set 4: 10 x 70 lbs

Total: 4705 lbs

3. Close grip front lat pulldown

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

Total: 6500 lbs

4. One arm dumbbell row

  • Set 1: 24 x 70 lbs
  • Set 2: 24 x 75 lbs
  • Set 3: 16 x 100 lbs

Total: 5080 lbs

5. Straight arm pulldown rope attachment

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

Total: 3525 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 90 lbs

Total: 2640 lbs

7. Incline dumbbell curl

  • Set 1: 24 x 20 lbs
  • Set 2: 24 x 20 lbs
  • Set 3: 24 x 20 lbs
  • Set 4: 24 x 20 lbs

Total: 1920 lbs

8. Spider curls

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs

Total: 1200 lbs

9. Dumbbell hammer curls

  • Set 1: 20 x 20 lbs
  • Set 2: 30 x 20 lbs

Total: 1000 lbs

10. Standing calf raise

  • Set 1: 10 x 200 lbs
  • Set 2: 10 x 220 lbs
  • Set 3: 10 x 240 lbs
  • Set 4: 10 x 260 lbs

Total: 9200 lbs

11. Seated calf raise

  • Set 1: 15 x 95 lbs
  • Set 2: 15 x 105 lbs
  • Set 3: 15 x 110 lbs
  • Set 4: 15 x 175 lbs

Total: 7275 lbs