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Englishexpand_more

Back & Biceps

by ibarra951

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Summary

  • event_availableMarch 25th, 2013
  • schedule51 minutes
  • equalizer28 sets,  225 reps
  • fitness_centerNaN lbs

1. Wide grip pull ups

  • Set 1: 7 x NaN lbs
  • Set 2: 5 x NaN lbs
  • Set 3: 5 x NaN lbs

Total: NaN lbs

2. Wide grip pull down

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 140 lbs
  • Set 4: 4 x 160 lbs

Total: 3460 lbs

3. One arm dumbbell rows

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 6 x 80 lbs

Total: 2330 lbs

4. Seated cable rows

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 120 lbs
  • Set 4: 5 x 140 lbs

Total: 3600 lbs

5. Underhand pull downs

  • Set 1: 10 x 100 lbs
  • Set 2: 7 x 120 lbs
  • Set 3: 4 x 140 lbs

Total: 2400 lbs

6. Dumbbell alternating bicep curls

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 6 x 40 lbs

Total: 880 lbs

7. Overhand barbell curl

  • Set 1: 10 x 35 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 6 x 35 lbs

Total: 840 lbs

8. Bicep cable curl (rope)

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 6 x 40 lbs

Total: 840 lbs