Englishexpand_more

4 x 4 - Back and Biceps

by jeffjsays

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Summary

  • event_availableNovember 9th, 2023
  • schedule2 h
  • equalizer15 sets,  175 reps
  • fitness_center6282.25 lbs

1. Lat pulldown Machine

  • Set 1: 10 x 56.7 lbs
  • Set 2: 10 x 56.7 lbs
  • Set 3: 10 x 56.7 lbs

Total: 1700.97 lbs

2. DB one arm side row

  • Set 1: 10 x 22.68 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 22.68 lbs

Total: 680.39 lbs

3. Seated cable row

  • Set 1: 15 x 63.5 lbs
  • Set 2: 15 x 63.5 lbs
  • Set 3: 15 x 63.5 lbs

Total: 2857.63 lbs

4. One arm Cable curls

  • Set 1: 10 x 18.14 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 18.14 lbs

Total: 725.75 lbs

5. Wall curl DB

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 11.34 lbs
  • Set 3: 10 x 11.34 lbs

Total: 317.51 lbs