P90X Back /Biceps

nach jeffengel

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Zusammenfassung

  • event_availableFebruary 26th, 2020
  • schedule56 minutes
  • equalizer43 sets,  818 reps
  • fitness_center77470 lbs

1. Wide Pull-ups

  • Set 1: 12 x 185 lbs
  • Set 2: 12 x 185 lbs

Total: 4440 lbs

2. Bicep curls - 21s

  • Set 1: 21 x 70 lbs
  • Set 2: 21 x 70 lbs

Total: 2940 lbs

3. Lawn mowers

  • Set 1: 12 x 130 lbs
  • Set 2: 12 x 130 lbs

Total: 3120 lbs

4. Cross Body Hammer Curl with Dumbbell

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 80 lbs

Total: 2040 lbs

5. Switch-grip pull-ups

  • Set 1: 12 x 185 lbs
  • Set 2: 12 x 185 lbs

Total: 4440 lbs

6. Bicep curls

  • Set 1: 12 x 85 lbs
  • Set 2: 12 x 85 lbs

Total: 2040 lbs

7. Elbow out lawnmower

  • Set 1: 12 x 120 lbs
  • Set 2: 12 x 120 lbs

Total: 2880 lbs

8. Concentration Curls with Dumbbell

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 70 lbs

Total: 1680 lbs

9. Corn cob pull up

  • Set 1: 12 x 185 lbs
  • Set 2: 12 x 185 lbs

Total: 4440 lbs

10. Open arm curl

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs

Total: 1200 lbs

11. Reverse grip Back rows

  • Set 1: 12 x 120 lbs
  • Set 2: 12 x 140 lbs

Total: 3120 lbs

12. Static arm bicepcurls

  • Set 1: 24 x 60 lbs
  • Set 2: 24 x 60 lbs

Total: 2880 lbs

13. Towel pull up

  • Set 1: 12 x 185 lbs
  • Set 2: 12 x 185 lbs

Total: 4440 lbs

14. Hammer curls

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs

Total: 2160 lbs

15. Abs

  • Set 1: 25 x 75 lbs
  • Set 2: 25 x 75 lbs
  • Set 3: 25 x 75 lbs
  • Set 4: 25 x 75 lbs
  • Set 5: 50 x 95 lbs
  • Set 6: 50 x 75 lbs
  • Set 7: 25 x 75 lbs
  • Set 8: 25 x 75 lbs
  • Set 9: 50 x 75 lbs
  • Set 10: 25 x 75 lbs
  • Set 11: 25 x 75 lbs
  • Set 12: 25 x 75 lbs
  • Set 13: 25 x 75 lbs
  • Set 14: 25 x 75 lbs

Total: 32875 lbs

16. Scapular retraction

  • Set 1: 15 x 185 lbs

Total: 2775 lbs