P90X Back /Biceps

nach jeffengel

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Zusammenfassung

  • event_availableJanuary 13th, 2020
  • schedule51 minutes
  • equalizer44 sets,  746 reps
  • fitness_center69160 lbs

1. Wide Pull-ups

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs

Total: 3700 lbs

2. Bicep curls - 21s

  • Set 1: 21 x 70 lbs
  • Set 2: 21 x 50 lbs

Total: 2520 lbs

3. Lawn mowers

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs

Total: 2400 lbs

4. Cross Body Hammer Curl with Dumbbell

  • Set 1: 10 x 80 lbs
  • Set 2: 10 x 80 lbs

Total: 1600 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: 10 x 85 lbs
  • Set 2: 10 x 85 lbs

Total: 1700 lbs

7. Elbow out lawnmower

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs

Total: 2400 lbs

8. Concentration Curls with Dumbbell

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

Total: 1400 lbs

9. Corn cob pull up

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs

Total: 3700 lbs

10. Open arm curl

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

Total: 1000 lbs

11. Reverse grip Back rows

  • Set 1: 10 x 115 lbs
  • Set 2: 10 x 115 lbs

Total: 2300 lbs

12. Static arm bicepcurls

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs

Total: 2400 lbs

13. Towel pull up

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs

Total: 3700 lbs

14. One arm corkscrew curl

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

Total: 1200 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: 25 x 75 lbs
  • Set 6: 25 x 75 lbs
  • Set 7: 25 x 75 lbs
  • Set 8: 25 x 75 lbs
  • Set 9: 25 x 75 lbs
  • Set 10: 25 x 75 lbs
  • Set 11: 50 x 95 lbs
  • Set 12: 50 x 75 lbs
  • Set 13: 25 x 75 lbs
  • Set 14: 25 x 75 lbs

Total: 31000 lbs

16. Scapular retraction

  • Set 1: 10 x 185 lbs
  • Set 2: 10 x 185 lbs

Total: 3700 lbs