Gethin back and biceps

by dpignot2

Settings

lbskgs

Summary

July 1st, 2015
2 h
33 sets, 490 reps
32600 lbs

1. Reverse hammer pulldown

Set 1: 10 x 90 lbs
Set 2: 10 x 140 lbs
Set 3: 10 x 170 lbs
Set 4: 10 x 180 lbs
Set 5: 10 x 190 lbs

Total: 7700 lbs

2. One arm dumbbell row

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 30 x 65 lbs
Set 4: 30 x 65 lbs
Set 5: 30 x 65 lbs

Total: 7650 lbs

3. Barbell row

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 12 x 155 lbs
Set 4: 10 x 165 lbs
Set 5: 10 x 165 lbs

Total: 7860 lbs

4. Reverse-grip pulldowns

Set 1: 15 x 110 lbs
Set 2: 15 x 120 lbs
Set 3: 14 x 130 lbs

Total: 5270 lbs

5. Spider curls

Set 1: 10 x 35 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 60 lbs
Set 4: 8 x 65 lbs

Total: 2020 lbs

6. Concentration curl

Set 1: 20 x 12 lbs
Set 2: 24 x 20 lbs
Set 3: 24 x 15 lbs
Set 4: 24 x 15 lbs

Total: 1440 lbs

7. Machine preacher curl

Set 1: 12 x 20 lbs
Set 2: 12 x 10 lbs
Set 3: 12 x 5 lbs
Set 4: 12 x 5 lbs
Set 5: 12 x 5 lbs
Set 6: 12 x 5 lbs
Set 7: 12 x 5 lbs

Total: 660 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined