Back/Bicep

by jballan

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Summary

  • event_availableAugust 17th, 2021
  • schedule1 h
  • equalizer55 sets,  532 reps
  • fitness_center17937 lbs

1. Seated Cable Row

  • Set 1: 12 x 55 lbs

Total: 660 lbs

2. Face Pulls

  • Set 1: 10 x 22 lbs
  • Set 2: 10 x 22 lbs
  • Set 3: 10 x 22 lbs

Total: 660 lbs

3. Wide Grip Lat Pulldown

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 6 x 60 lbs

Total: 1560 lbs

4. V-Bar Pulldown

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1550 lbs

5. Machine Seated Pulldown

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1400 lbs

6. Reverse Fly Machine

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 1000 lbs

7. Bent Over Row

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs

Total: 800 lbs

8. Reverse Grip Bent Over Barbell Rows

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs

Total: 800 lbs

9. Seated Machine Row

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 30 lbs

Total: 1200 lbs

10. Seated Machine Row Middle Grip

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 30 lbs

Total: 1050 lbs

11. Deadlift

  • Set 1: 5 x 85 lbs
  • Set 2: 5 x 85 lbs

Total: 850 lbs

12. Straight Arm Pulldown

  • Set 1: 10 x 27.5 lbs
  • Set 2: 10 x 27.5 lbs
  • Set 3: 10 x 27.5 lbs

Total: 825 lbs

13. Barbell Shrugs

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1400 lbs

14. Bicep Curl w/bar

  • Set 1: 8 x 22 lbs
  • Set 2: 8 x 22 lbs

Total: 352 lbs

15. Revere bicep curl w/cable

  • Set 1: 10 x 16.5 lbs

Total: 165 lbs

16. 1 Arm Rows on bench

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 20 lbs

Total: 700 lbs

17. Cheat Supported Incline Row

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 900 lbs

18. Reverse Incline Hammer Curls

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 7 x 20 lbs

Total: 540 lbs

19. Reverse Incline Bench Fly

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 200 lbs

20. Reverse Lateral Fly on Flat Bench

  • Set 1: 10 x 5 lbs

Total: 50 lbs

21. Ab legs to knees on Foam Roller

  • Set 1: 15 x 15 lbs

Total: 225 lbs

22. Concentration Curls

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 200 lbs

23. Leg Extensions

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 10 x 25 lbs

Total: 850 lbs