Gethin back and biceps

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

April 17th, 2015
1 h
28 sets, 419 reps
32750 lbs

1. Narrow grip pulldown

Set 1: 10 x 110 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 150 lbs
Set 4: 9 x 160 lbs
Set 5: 8 x 160 lbs

Total: 6520 lbs

2. Wide grip pulldown

Set 1: 10 x 80 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 120 lbs
Set 4: 12 x 130 lbs

Total: 5120 lbs

3. Lying incline machine row

Set 1: 8 x 50 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

4. Smith machine Romanian deadlift

Set 1: 16 x 110 lbs
Set 2: 16 x 140 lbs
Set 3: 16 x 160 lbs
Set 4: 16 x 180 lbs

Total: 9440 lbs

5. Hammer Curls

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

Total: 7000 lbs

6. Machine preacher curl

Set 1: 10 x 25 lbs
Set 2: 15 x 35 lbs
Set 3: 16 x 35 lbs
Set 4: 15 x 35 lbs

Total: 1860 lbs

7. EZ-Bar curls

Set 1: 10 x 35 lbs
Set 2: 9 x 45 lbs
Set 3: 9 x 45 lbs
Set 4: 10 x 45 lbs

Total: 1610 lbs

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