Gethin back and bicep

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

February 13th, 2014
1 h
35 sets, 493 reps
36090 lbs

1. Assisted chin up

Set 1: 20 x 130 lbs
Set 2: 20 x 135 lbs
Set 3: 18 x 145 lbs

Total: 7910 lbs

2. Machine lat pulldown

Set 1: 8 x 175 lbs
Set 2: 8 x 180 lbs
Set 3: 8 x 185 lbs

Total: 4320 lbs

3. Paramount Row machine

Set 1: 10 x 185 lbs
Set 2: 10 x 190 lbs
Set 3: 10 x 205 lbs

Total: 5800 lbs

4. Barbell row

Set 1: 12 x 135 lbs
Set 2: 12 x 155 lbs
Set 3: 12 x 165 lbs

Total: 5460 lbs

5. Back hyper-extensions

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs
Set 3: 12 x 35 lbs
Set 4: 12 x 45 lbs
Set 5: 12 x 35 lbs

Total: 2460 lbs

6. Dumbbell curls

Set 1: 40 x 25 lbs
Set 2: 16 x 35 lbs
Set 3: 16 x 35 lbs

Total: 2120 lbs

7. Cable standing curl

Set 1: 8 x 50 lbs
Set 2: 8 x 40 lbs
Set 3: 8 x 60 lbs
Set 4: 8 x 50 lbs
Set 5: 8 x 50 lbs
Set 6: 8 x 40 lbs

Total: 2320 lbs

8. Lying cable curl

Set 1: 20 x 50 lbs
Set 2: 20 x 35 lbs
Set 3: 20 x 42.5 lbs
Set 4: 20 x 30 lbs
Set 5: 20 x 35 lbs
Set 6: 20 x 25 lbs

Total: 4350 lbs

9. Weighted sit-ups

Set 1: 15 x 25 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 35 lbs

Total: 1350 lbs

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