4 x 4 - Back and Biceps

by jeffjsays

Settings

lbskgs

Summary

January 9th, 2024
32 minutes
17 sets, 176 reps
15120 lbs

1. Lat pulldown Machine

Set 1: 10 x 125 lbs
Set 2: 10 x 125 lbs
Set 3: 10 x 125 lbs
Set 4: 10 x 125 lbs

Total: 5000 lbs

2. DB one arm side row

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

Total: 1500 lbs

3. Seated cable row

Set 1: 10 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs
Set 4: 10 x 160 lbs

Total: 6400 lbs

4. One arm Cable curls

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

Total: 1500 lbs

5. Wall curl DB

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs

Total: 720 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined