Gethin back and biceps

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

May 9th, 2015
2 h
49 sets, 527 reps
36935 lbs

1. Reverse hammer pulldown

Set 1: 10 x 90 lbs
Set 2: 10 x 140 lbs
Set 3: 12 x 190 lbs
Set 4: 10 x 190 lbs
Set 5: 10 x 170 lbs

Total: 8180 lbs

2. Barbell row

Set 1: 10 x 135 lbs
Set 2: 12 x 165 lbs
Set 3: 10 x 175 lbs
Set 4: 11 x 175 lbs

Total: 7005 lbs

3. One arm dumbbell row

Set 1: 20 x 45 lbs
Set 2: 24 x 60 lbs
Set 3: 24 x 70 lbs

Total: 4020 lbs

4. Reverse-grip pulldowns

Set 1: 10 x 100 lbs
Set 2: 12 x 140 lbs
Set 3: 8 x 160 lbs
Set 4: 10 x 150 lbs

Total: 5460 lbs

5. Machine preacher curl

Set 1: 10 x 45 lbs
Set 2: 12 x 60 lbs
Set 3: 7 x 50 lbs
Set 4: 7 x 50 lbs
Set 5: 12 x 30 lbs
Set 6: 10 x 60 lbs
Set 7: 6 x 50 lbs
Set 8: 7 x 40 lbs
Set 9: 12 x 30 lbs
Set 10: 10 x 50 lbs
Set 11: 8 x 40 lbs
Set 12: 9 x 35 lbs
Set 13: 10 x 30 lbs
Set 14: 10 x 45 lbs
Set 15: 11 x 35 lbs
Set 16: 11 x 30 lbs
Set 17: 12 x 25 lbs

Total: 6670 lbs

6. EZ-Bar curls

Set 1: 10 x 50 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 20 lbs
Set 5: 10 x 50 lbs
Set 6: 10 x 40 lbs
Set 7: 10 x 30 lbs
Set 8: 10 x 20 lbs
Set 9: 10 x 50 lbs
Set 10: 10 x 40 lbs
Set 11: 10 x 30 lbs
Set 12: 10 x 20 lbs
Set 13: 10 x 50 lbs
Set 14: 10 x 40 lbs
Set 15: 10 x 30 lbs
Set 16: 10 x 20 lbs

Total: 5600 lbs

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