4 x 4 - Back and Biceps

by jeffjsays

Settings

lbskgs

Summary

September 26th, 2023
40 minutes
19 sets, 216 reps
15740 lbs

1. Lat pulldown Machine

Set 1: 10 x 115 lbs
Set 2: 10 x 115 lbs
Set 3: 10 x 115 lbs
Set 4: 10 x 115 lbs

Total: 4600 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: 12 x 120 lbs
Set 2: 15 x 120 lbs
Set 3: 15 x 120 lbs

Total: 5040 lbs

4. Wall curl DB

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

5. One arm Cable curls

Set 1: 10 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 10 x 40 lbs

Total: 1060 lbs

6. Cable wrist curl

Set 1: 15 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 15 x 70 lbs

Total: 2940 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined