Bmoc back, bicep, and calves

by dpignot2

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Summary

  • event_availableJune 11th, 2014
  • schedule1 h
  • equalizer40 sets,  571 reps
  • fitness_center56615 lbs

1. Assisted pull-up

  • Set 1: 10 x 180 lbs
  • Set 2: 10 x 180 lbs
  • Set 3: 10 x 180 lbs
  • Set 4: 10 x 170 lbs

Total: 7100 lbs

2. Bent t-bar row

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 105 lbs
  • Set 3: 15 x 115 lbs
  • Set 4: 8 x 85 lbs

Total: 5480 lbs

3. Close grip front lat pulldown

  • Set 1: 12 x 160 lbs
  • Set 2: 12 x 165 lbs
  • Set 3: 12 x 165 lbs
  • Set 4: 10 x 125 lbs

Total: 7130 lbs

4. One arm dumbbell row

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

Total: 6120 lbs

5. Straight arm pulldown rope attachment

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 15 x 57.5 lbs
  • Set 5: 15 x 57.5 lbs

Total: 4650 lbs

6. EZ-Bar curls

  • Set 1: 14 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 6 x 105 lbs
  • Set 4: 6 x 105 lbs

Total: 3080 lbs

7. Incline dumbbell curl

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

Total: 2640 lbs

8. Spider curls

  • Set 1: 10 x 60 lbs
  • Set 2: 9 x 60 lbs

Total: 1140 lbs

9. Dumbbell hammer curls

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

Total: 1200 lbs

10. Standing calf raise

  • Set 1: 10 x 240 lbs
  • Set 2: 10 x 260 lbs
  • Set 3: 10 x 280 lbs
  • Set 4: 10 x 300 lbs

Total: 10800 lbs

11. Seated calf raise

  • Set 1: 15 x 115 lbs
  • Set 2: 15 x 120 lbs
  • Set 3: 15 x 125 lbs
  • Set 4: 15 x 125 lbs

Total: 7275 lbs