4 x 4 - Back and Biceps

by jeffjsays

Settings

lbskgs

Summary

May 28th, 2024
46 minutes
18 sets, 186 reps
15000 lbs

1. Wide grip pullups

Set 1: 6 x 0 lbs
Set 2: 6 x 0 lbs
Set 3: 6 x 0 lbs

Total: 0 lbs

2. DB one arm side row

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1800 lbs

3. Close Grip lat pulldown

Set 1: 12 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 110 lbs
Set 4: 12 x 110 lbs

Total: 5280 lbs

4. Seated cable row

Set 1: 12 x 170 lbs
Set 2: 12 x 170 lbs
Set 3: 12 x 170 lbs

Total: 6120 lbs

5. Db bicep hammer curl

Set 1: 8 x 35 lbs
Set 2: 8 x 35 lbs
Set 3: 8 x 35 lbs

Total: 840 lbs

6. One arm Cable curls

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs

Total: 960 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined