Back / Biceps

by matthewlee

Settings

lbskgs

Summary

December 1st, 2019
2 h
69 sets, 750 reps
NaN lbs

1. Cable Row

Set 1: 10 x 100 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 50 lbs
Set 5: 10 x 100 lbs
Set 6: 10 x 50 lbs

Total: 4500 lbs

2. Smith Machine Shrug

Set 1: 15 x 95 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 95 lbs

Total: 4275 lbs

3. Cable Lat Pull Down

Set 1: 6 x 100 lbs
Set 2: 6 x 50 lbs
Set 3: 6 x 120 lbs
Set 4: 6 x 70 lbs
Set 5: 6 x 140 lbs
Set 6: 6 x 90 lbs
Set 7: 6 x 160 lbs
Set 8: 6 x 110 lbs
Set 9: 6 x 180 lbs
Set 10: 6 x 160 lbs
Set 11: 6 x 140 lbs
Set 12: 6 x 120 lbs
Set 13: 6 x 100 lbs

Total: 9240 lbs

4. Cable Rope Pressdown

Set 1: 15 x 30 lbs
Set 2: 15 x 35 lbs
Set 3: 15 x 40 lbs
Set 4: 15 x 45 lbs

Total: 2250 lbs

5. Seated Iso-Lateral Row

Set 1: 12 x 45 lbs
Set 2: 6 x 90 lbs
Set 3: 12 x 70 lbs
Set 4: 6 x 140 lbs
Set 5: 12 x 95 lbs
Set 6: 6 x 190 lbs

Total: 5040 lbs

6. Barbell Windmill

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 20 x 45 lbs

Total: 2700 lbs

7. Barbell Windmill Row

Set 1: 12 x 25 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 75 lbs

Total: 1800 lbs

8. Machine Rope Lat Pull Down

Set 1: 15 x 0 lbs
Set 2: 15 x 0 lbs
Set 3: 15 x 0 lbs

Total: 0 lbs

9. Cable Skull Crusher Curl

Set 1: 8 x 40 lbs
Set 2: 8 x 40 lbs
Set 3: 8 x 55 lbs
Set 4: 8 x 40 lbs
Set 5: 8 x 70 lbs
Set 6: 8 x 40 lbs

Total: 2280 lbs

10. Dumbell Bent Bicep Curl

Set 1: 16 x 20 lbs
Set 2: 16 x 25 lbs
Set 3: 16 x 30 lbs

Total: 1200 lbs

11. Seated Iso-Lateral Preacher Curl

Set 1: 12 x 25 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 45 lbs
Set 4: 6 x 55 lbs
Set 5: 8 x 45 lbs
Set 6: 10 x 35 lbs
Set 7: 12 x 25 lbs

Total: 2600 lbs

12. Dumbell Shrug

Set 1: 15 x 30 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 50 lbs

Total: 1800 lbs

13. Barbell Curl

Set 1: 21 x 20 lbs
Set 2: 21 x 30 lbs
Set 3: 21 x 40 lbs

Total: 1890 lbs

14. TRX Curl

Set 1: 6 x undefined lbs
Set 2: 6 x undefined lbs
Set 3: 6 x undefined lbs

Total: NaN lbs

15. TRX Row

Set 1: 6 x undefined lbs
Set 2: 6 x undefined lbs
Set 3: 6 x undefined lbs

Total: NaN lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined