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Back & Biceps (post surgery)

by jokii

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Summary

  • event_availableJuly 6th, 2020
  • schedule1 h
  • equalizer40 sets,  600 reps
  • fitness_center76335.06 lbs

1. Pull ups (10 reps max)

  • Set 1: 10 x 198.42 lbs
  • Set 2: 10 x 198.42 lbs
  • Set 3: 10 x 198.42 lbs
  • Set 4: 10 x 198.42 lbs
  • Set 5: 10 x 198.42 lbs

Total: 9920.8 lbs

2. Hyperextensions (15 reps max)

  • Set 1: 15 x 198.42 lbs
  • Set 2: 15 x 198.42 lbs
  • Set 3: 15 x 198.42 lbs
  • Set 4: 15 x 198.42 lbs
  • Set 5: 15 x 198.42 lbs

Total: 14881.2 lbs

3. Plate loaded pull downs (15 reps max)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 132.28 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 15 x 110.23 lbs

Total: 9259.42 lbs

4. Hip Thrusts on ground (high reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 15 x 110.23 lbs

Total: 8267.33 lbs

5. Separate Grip Rows (high reps)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 132.28 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 15 x 132.28 lbs
  • Set 5: 15 x 132.28 lbs

Total: 9920.8 lbs

6. Body weight Split Squats (high reps)

  • Set 1: 20 x 176.37 lbs
  • Set 2: 20 x 176.37 lbs
  • Set 3: 20 x 176.37 lbs
  • Set 4: 20 x 176.37 lbs
  • Set 5: 20 x 176.37 lbs

Total: 17636.98 lbs

7. Preacher curl on machine to Hammer curls (high reps)

  • Set 1: 15 x 55.12 lbs
  • Set 2: 15 x 30.86 lbs
  • Set 3: 15 x 55.12 lbs
  • Set 4: 15 x 30.86 lbs
  • Set 5: 15 x 55.12 lbs
  • Set 6: 15 x 30.86 lbs
  • Set 7: 15 x 55.12 lbs
  • Set 8: 15 x 30.86 lbs
  • Set 9: 15 x 55.12 lbs
  • Set 10: 15 x 30.86 lbs

Total: 6448.52 lbs