4 x 4 - Back and Biceps

by jeffjsays

Settings

lbskgs

Summary

October 24th, 2023
33 minutes
19 sets, 215 reps
16655 lbs

1. Lat pulldown Machine

Set 1: 10 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 110 lbs
Set 4: 12 x 110 lbs

Total: 5060 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: 12 x 140 lbs
Set 3: 12 x 140 lbs

Total: 5310 lbs

4. Wall curl DB

Set 1: 5 x 35 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs

Total: 655 lbs

5. One arm Cable curls

Set 1: 15 x 30 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1250 lbs

6. Cable wrist curl

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs

Total: 2880 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined