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12 week muscle building - day 2

nach house4b

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Zusammenfassung

  • event_availableJuly 5th, 2017
  • schedule1 h
  • equalizer27 sets,  216 reps
  • fitness_center25820 lbs

1. Bent Over Row with Barbell

  • Set 1: 8 x 135 lbs
  • Set 2: 8 x 155 lbs
  • Set 3: 8 x 155 lbs

Total: 3560 lbs

2. Chin Ups

  • Set 1: 8 x 220 lbs
  • Set 2: 8 x 220 lbs
  • Set 3: 8 x 220 lbs

Total: 5280 lbs

3. Wide Grip Lat Pull Down

  • Set 1: 8 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 8 x 160 lbs

Total: 3840 lbs

4. One arm dumbbell row

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 80 lbs

Total: 1920 lbs

5. Seated Cable Rows

  • Set 1: 8 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 8 x 180 lbs

Total: 4320 lbs

6. EZ Bar cable curl

  • Set 1: 8 x 57.5 lbs
  • Set 2: 8 x 65 lbs
  • Set 3: 8 x 65 lbs

Total: 1500 lbs

7. Close grip barbell curls

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 80 lbs

Total: 1920 lbs

8. Dumbbell preacher curl

  • Set 1: 8 x 110 lbs
  • Set 2: 8 x 110 lbs
  • Set 3: 8 x 110 lbs

Total: 2640 lbs

9. Dumbbell bicep curl

  • Set 1: 8 x 35 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 35 lbs

Total: 840 lbs