4 x 4 - Back and Biceps

by jeffjsays

Settings

lbskgs

Summary

October 19th, 2023
38 minutes
19 sets, 230 reps
16900 lbs

1. Lat pulldown Machine

Set 1: 10 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs
Set 4: 10 x 110 lbs

Total: 4400 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: 15 x 130 lbs
Set 2: 15 x 130 lbs
Set 3: 15 x 130 lbs

Total: 5850 lbs

4. Wall curl DB

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs

Total: 750 lbs

5. One arm Cable curls

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs

Total: 1350 lbs

6. Cable wrist curl

Set 1: 15 x 70 lbs
Set 2: 10 x 80 lbs
Set 3: 15 x 80 lbs

Total: 3050 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined