Gethin back and biceps

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

July 19th, 2015
1 h
29 sets, 481 reps
32685 lbs

1. Assisted chin up

Set 1: 10 x 140 lbs
Set 2: 15 x 110 lbs
Set 3: 15 x 110 lbs
Set 4: 15 x 110 lbs

Total: 6350 lbs

2. Seated cable row

Set 1: 10 x 90 lbs
Set 2: 15 x 120 lbs
Set 3: 15 x 105 lbs
Set 4: 15 x 90 lbs

Total: 5625 lbs

3. Wide grip pulldown behind neck

Set 1: 10 x 40 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 70 lbs
Set 4: 15 x 60 lbs

Total: 3550 lbs

4. Smith machine Bent over row

Set 1: 10 x 70 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 110 lbs
Set 4: 10 x 130 lbs

Total: 4000 lbs

5. Hammer Curls

Set 1: 20 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 40 x 40 lbs
Set 4: 40 x 50 lbs
Set 5: 40 x 50 lbs

Total: 6800 lbs

6. Barbell curl

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 12 x 60 lbs
Set 4: 12 x 60 lbs
Set 5: 12 x 60 lbs

Total: 3160 lbs

7. Cable rope curl

Set 1: 20 x 60 lbs
Set 2: 20 x 50 lbs
Set 3: 20 x 50 lbs

Total: 3200 lbs

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