Back/Biceps/Abs

by gaijineagle

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Summary

  • event_availableOctober 1st, 2014
  • schedule2 h
  • equalizer30 sets, 320 reps
  • fitness_center

1. Pull-ups

  • Set 1: 15 x 
  • Set 2: 13 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 10 x 

Total: 

2. Seated Rows to Stomach (Machine)

  • Set 1: 16 x 
  • Set 2: 16 x 
  • Set 3: 15 x 
  • Set 4: 15 x 
  • Set 5: 10 x 
  • Set 6: 8 x 

Total: 

3. Bicep Curls (D)

  • Set 1: 8 x 
  • Set 2: 6 x 
  • Set 3: 5 x 
  • Set 4: 4 x 
  • Set 5: 9 x 
  • Set 6: 10 x 
  • Set 7: 8 x 
  • Set 8: 15 x 
  • Set 9: 15 x 

Total: 

4. Leg Raises (Lying)

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 10 x 
  • Set 4: 10 x 

Total: 

5. Forearm Raises (In/Out) (D)

  • Set 1: 13 x 
  • Set 2: 13 x 
  • Set 3: 7 x 
  • Set 4: 7 x 
  • Set 5: 5 x 
  • Set 6: 5 x 

Total: