Englishexpand_more

4 x 4 - Back and Biceps

by jeffjsays

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Summary

  • event_availableOctober 3rd, 2023
  • schedule33 minutes
  • equalizer19 sets,  216 reps
  • fitness_center6794.81 lbs

1. Lat pulldown Machine

  • Set 1: 10 x 49.9 lbs
  • Set 2: 10 x 49.9 lbs
  • Set 3: 10 x 49.9 lbs
  • Set 4: 10 x 49.9 lbs

Total: 1995.81 lbs

2. DB one arm side row

  • Set 1: 10 x 22.68 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 22.68 lbs

Total: 680.39 lbs

3. Seated cable row

  • Set 1: 15 x 54.43 lbs
  • Set 2: 10 x 58.97 lbs
  • Set 3: 10 x 58.97 lbs

Total: 1995.81 lbs

4. Wall curl DB

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 9.07 lbs
  • Set 3: 10 x 9.07 lbs

Total: 272.16 lbs

5. One arm Cable curls

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 13.61 lbs

Total: 489.88 lbs

6. Cable wrist curl

  • Set 1: 15 x 27.22 lbs
  • Set 2: 15 x 31.75 lbs
  • Set 3: 15 x 31.75 lbs

Total: 1360.78 lbs