Back / Biceps

by matthewlee

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Summary

  • event_availableJune 15th, 2018
  • schedule30 minutes
  • equalizer55 sets,  540 reps
  • fitness_center33240 lbs

1. Cable Lat Pull Down

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs

Total: 6000 lbs

2. Cable Row

  • Set 1: 8 x 100 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 120 lbs
  • Set 6: 8 x 50 lbs
  • Set 7: 8 x 130 lbs
  • Set 8: 8 x 50 lbs

Total: 5280 lbs

3. Cable Press Down

  • Set 1: 10 x 100 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 14 x 60 lbs
  • Set 4: 16 x 40 lbs

Total: 3440 lbs

4. Dumbell Shrug

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 12 x 70 lbs
  • Set 6: 12 x 60 lbs
  • Set 7: 12 x 50 lbs
  • Set 8: 12 x 40 lbs
  • Set 9: 12 x 30 lbs

Total: 5160 lbs

5. Cable Rope High Row

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 60 lbs
  • Set 6: 8 x 60 lbs
  • Set 7: 8 x 70 lbs
  • Set 8: 8 x 70 lbs

Total: 3520 lbs

6. Cable Lat Pull Down

  • Set 1: 6 x 110 lbs
  • Set 2: 6 x 130 lbs
  • Set 3: 6 x 150 lbs

Total: 2340 lbs

7. Cable Skull Crusher Curl

  • Set 1: 8 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 12 x 50 lbs

Total: 1500 lbs

8. Machine Preacher Curl

  • Set 1: 8 x 55 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 8 x 65 lbs
  • Set 4: 16 x 25 lbs
  • Set 5: 8 x 75 lbs
  • Set 6: 16 x 25 lbs
  • Set 7: 8 x 85 lbs
  • Set 8: 16 x 25 lbs

Total: 3840 lbs

9. Barbell Drag Curl

  • Set 1: 6 x 45 lbs
  • Set 2: 6 x 45 lbs
  • Set 3: 6 x 45 lbs
  • Set 4: 6 x 45 lbs

Total: 1080 lbs

10. Barbell Row

  • Set 1: 6 x 45 lbs
  • Set 2: 6 x 45 lbs
  • Set 3: 6 x 45 lbs
  • Set 4: 6 x 45 lbs

Total: 1080 lbs