Bmoc back, bicep, and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

June 25th, 2014
2 h
40 sets, 564 reps
59662.5 lbs

1. Assisted pull-up

Set 1: 10 x 190 lbs
Set 2: 9 x 190 lbs
Set 3: 10 x 185 lbs
Set 4: 9 x 185 lbs

Total: 7125 lbs

2. Bent t-bar row

Set 1: 15 x 110 lbs
Set 2: 15 x 115 lbs
Set 3: 12 x 125 lbs
Set 4: 10 x 95 lbs

Total: 5825 lbs

3. Close grip front lat pulldown

Set 1: 12 x 170 lbs
Set 2: 12 x 175 lbs
Set 3: 10 x 180 lbs
Set 4: 10 x 135 lbs

Total: 7290 lbs

4. One arm dumbbell row

Set 1: 24 x 90 lbs
Set 2: 24 x 90 lbs
Set 3: 24 x 95 lbs

Total: 6600 lbs

5. Straight arm pulldown rope attachment

Set 1: 15 x 72.5 lbs
Set 2: 15 x 72.5 lbs
Set 3: 15 x 65 lbs
Set 4: 15 x 65 lbs
Set 5: 15 x 57.5 lbs

Total: 4987.5 lbs

6. EZ-Bar curls

Set 1: 14 x 75 lbs
Set 2: 14 x 65 lbs
Set 3: 4 x 115 lbs
Set 4: 4 x 115 lbs

Total: 2880 lbs

7. Incline dumbbell curl

Set 1: 24 x 30 lbs
Set 2: 24 x 30 lbs
Set 3: 22 x 30 lbs
Set 4: 20 x 30 lbs

Total: 2700 lbs

8. Spider curls

Set 1: 9 x 65 lbs
Set 2: 8 x 65 lbs

Total: 1105 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 270 lbs
Set 2: 10 x 290 lbs
Set 3: 10 x 310 lbs
Set 4: 10 x 330 lbs

Total: 12000 lbs

11. Seated calf raise

Set 1: 15 x 125 lbs
Set 2: 15 x 130 lbs
Set 3: 15 x 135 lbs
Set 4: 15 x 140 lbs

Total: 7950 lbs

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