4 x 4 - Back and Biceps

by jeffjsays

Settings

lbskgs

Summary

January 30th, 2024
37 minutes
16 sets, 158 reps
13650 lbs

1. Lat pulldown Machine

Set 1: 10 x 125 lbs
Set 2: 10 x 125 lbs
Set 3: 8 x 125 lbs

Total: 3500 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: 10 x 160 lbs
Set 2: 10 x 160 lbs
Set 3: 10 x 160 lbs
Set 4: 10 x 160 lbs

Total: 6400 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: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined