#DDD/FAI - Back & Biceps

by kikilicious

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Summary

  • event_availableSeptember 7th, 2019
  • schedule56 minutes
  • equalizer28 sets,  452 reps
  • fitness_center23950 lbs

1. Iso-Lateral Row

  • Set 1: 20 x 90 lbs
  • Set 2: 20 x 90 lbs
  • Set 3: 20 x 90 lbs
  • Set 4: 20 x 90 lbs
  • Set 5: 20 x 90 lbs
  • Set 6: 20 x 90 lbs

Total: 10800 lbs

2. Double Arm Cable Row

  • Set 1: 12 x 20 lbs
  • Set 2: 34 x 35 lbs
  • Set 3: 34 x 35 lbs
  • Set 4: 34 x 35 lbs

Total: 3810 lbs

3. Lat Pulldown - Wide Grip

  • Set 1: 12 x 85 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 6 x 100 lbs
  • Set 4: 10 x 95 lbs
  • Set 5: 12 x 90 lbs
  • Set 6: 12 x 90 lbs
  • Set 7: 8 x 85 lbs
  • Set 8: 20 x 55 lbs

Total: 7590 lbs

4. Incline Dumbell Curls

  • Set 1: 8 x 15 lbs
  • Set 2: 8 x 15 lbs
  • Set 3: 12 x 10 lbs
  • Set 4: 12 x 10 lbs
  • Set 5: 12 x 10 lbs
  • Set 6: 12 x 10 lbs

Total: 720 lbs

5. Bicep curls Dumbbells

  • Set 1: 8 x 15 lbs
  • Set 2: 18 x 15 lbs
  • Set 3: 16 x 15 lbs

Total: 630 lbs

6. Bonus Easy Cardio

  • Set 1: 20 x 20 lbs

Total: 400 lbs