4W2S Back and Biceps

by lattich

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Summary

  • event_availableMay 16th, 2016
  • schedule1 h
  • equalizer33 sets, 311 reps
  • fitness_center

1. Lat pull down reverse grip

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

Total: 

2. Lat pull down neutral grip

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

Total: 

3. Machine Rows Reverse Grip

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

Total: 

4. Cable Curls

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

Total: 

5. Dumbbell Biceps pump Curls

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

Total: 

6. Altern. Dumbbell 1/2 Biceps pump Curls

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

Total: 

7. Pull up

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 7 x 

Total: