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Englishexpand_more

Back & Biceps with Max

by jokii

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Summary

  • event_availableJuly 24th, 2018
  • schedule1 h
  • equalizer42 sets,  381 reps
  • fitness_center41841.53 lbs

1. Pull ups to straight arm pull downs

  • Set 1: 10 x 187.39 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 10 x 187.39 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 10 x 187.39 lbs
  • Set 6: 10 x 132.28 lbs

Total: 9369.65 lbs

2. Wide grip pull downs

  • Set 1: 10 x 154.32 lbs
  • Set 2: 10 x 123.46 lbs
  • Set 3: 4 x 200.62 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 15 x 92.59 lbs

Total: 6512.46 lbs

3. Bent over barbell row (mixing up rep range)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 5 x 198.42 lbs
  • Set 3: 8 x 176.37 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 15 x 110.23 lbs

Total: 7363.44 lbs

4. Close grip chin ups

  • Set 1: 10 x 187.39 lbs
  • Set 2: 8 x 187.39 lbs
  • Set 3: 8 x 187.39 lbs
  • Set 4: 6 x 187.39 lbs
  • Set 5: 8 x 187.39 lbs

Total: 7495.72 lbs

5. Preacher curl to hammer curl

  • Set 1: 10 x 77.16 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 8 x 77.16 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 8 x 77.16 lbs
  • Set 6: 10 x 55.12 lbs

Total: 3659.67 lbs

6. Barbell Bicep Curl; 21’s

  • Set 1: 21 x 55.12 lbs
  • Set 2: 21 x 55.12 lbs
  • Set 3: 21 x 55.12 lbs

Total: 3472.28 lbs

7. Barbell bicep curl (double drop set)

  • Set 1: 5 x 77.16 lbs
  • Set 2: 5 x 66.14 lbs
  • Set 3: 5 x 55.12 lbs
  • Set 4: 5 x 77.16 lbs
  • Set 5: 5 x 66.14 lbs
  • Set 6: 5 x 55.12 lbs
  • Set 7: 5 x 77.16 lbs
  • Set 8: 5 x 66.14 lbs
  • Set 9: 5 x 55.12 lbs
  • Set 10: 5 x 77.16 lbs
  • Set 11: 5 x 66.14 lbs
  • Set 12: 5 x 55.12 lbs

Total: 3968.32 lbs