Bmoc back, bicep, and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

April 22nd, 2014
1 h
48 sets, 618 reps
70620 lbs

1. Assisted pull-up

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

Total: 6600 lbs

2. Bent t-bar row

Set 1: 15 x 80 lbs
Set 2: 15 x 90 lbs
Set 3: 10 x 100 lbs
Set 4: 7 x 75 lbs

Total: 4075 lbs

3. Close grip front lat pulldown

Set 1: 12 x 110 lbs
Set 2: 12 x 130 lbs
Set 3: 10 x 140 lbs
Set 4: 12 x 100 lbs

Total: 5480 lbs

4. One arm dumbbell row

Set 1: 24 x 75 lbs
Set 2: 20 x 80 lbs
Set 3: 16 x 85 lbs

Total: 4760 lbs

5. Straight arm pulldown rope attachment

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

Total: 2850 lbs

6. EZ-Bar curls

Set 1: 16 x 55 lbs
Set 2: 12 x 60 lbs
Set 3: 6 x 70 lbs
Set 4: 5 x 80 lbs

Total: 2420 lbs

7. Incline dumbbell curl

Set 1: 20 x 30 lbs
Set 2: 24 x 20 lbs
Set 3: 24 x 20 lbs
Set 4: 24 x 20 lbs

Total: 2040 lbs

8. Spider curls

Set 1: 10 x 55 lbs
Set 2: 9 x 55 lbs

Total: 1045 lbs

9. Dumbbell hammer curls

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

Total: 800 lbs

10. Standing calf raise

Set 1: 10 x 200 lbs
Set 2: 10 x 250 lbs
Set 3: 10 x 270 lbs
Set 4: 10 x 270 lbs

Total: 9900 lbs

11. Donkey calf raise

Set 1: 10 x 360 lbs
Set 2: 10 x 270 lbs
Set 3: 10 x 360 lbs
Set 4: 10 x 270 lbs
Set 5: 10 x 360 lbs
Set 6: 10 x 270 lbs
Set 7: 10 x 360 lbs
Set 8: 10 x 270 lbs

Total: 25200 lbs

12. Seated calf raise

Set 1: 10 x 160 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 125 lbs
Set 4: 10 x 125 lbs

Total: 5450 lbs

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