Back / Biceps

by matthewlee

Settings

lbskgs

Summary

December 9th, 2017
1 h
65 sets, 788 reps
58455 lbs

1. Cable Lat Pull Down

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

Total: 4500 lbs

2. TRX Row

Set 1: 6 x 0 lbs
Set 2: 8 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

3. Barbell Windmill Row

Set 1: 12 x 25 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 75 lbs
Set 4: 12 x 100 lbs
Set 5: 8 x 100 lbs
Set 6: 8 x 75 lbs
Set 7: 8 x 50 lbs
Set 8: 8 x 25 lbs

Total: 5000 lbs

4. Barbell Windmill

Set 1: 20 x 45 lbs
Set 2: 21 x 45 lbs
Set 3: 22 x 45 lbs
Set 4: 20 x 45 lbs

Total: 3735 lbs

5. Cable Lat Pull Down

Set 1: 6 x 115 lbs
Set 2: 6 x 100 lbs
Set 3: 6 x 130 lbs
Set 4: 6 x 100 lbs
Set 5: 6 x 145 lbs
Set 6: 6 x 100 lbs
Set 7: 6 x 160 lbs
Set 8: 6 x 100 lbs

Total: 5700 lbs

6. Seated Iso-Lateral Row

Set 1: 16 x 45 lbs
Set 2: 16 x 70 lbs
Set 3: 16 x 95 lbs
Set 4: 16 x 120 lbs
Set 5: 16 x 145 lbs
Set 6: 16 x 120 lbs
Set 7: 16 x 95 lbs
Set 8: 16 x 70 lbs
Set 9: 16 x 45 lbs

Total: 12880 lbs

7. Standing Iso-Lateral Shrug

Set 1: 15 x 90 lbs
Set 2: 15 x 90 lbs
Set 3: 15 x 90 lbs
Set 4: 15 x 90 lbs
Set 5: 15 x 90 lbs

Total: 6750 lbs

8. Cable Row

Set 1: 10 x 120 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 100 lbs
Set 5: 10 x 160 lbs
Set 6: 10 x 100 lbs

Total: 7200 lbs

9. Machine Preacher Curl

Set 1: 8 x 65 lbs
Set 2: 16 x 30 lbs
Set 3: 8 x 80 lbs
Set 4: 16 x 30 lbs
Set 5: 8 x 95 lbs
Set 6: 16 x 30 lbs
Set 7: 8 x 110 lbs
Set 8: 16 x 30 lbs
Set 9: 8 x 125 lbs
Set 10: 8 x 110 lbs
Set 11: 8 x 95 lbs
Set 12: 8 x 80 lbs
Set 13: 8 x 65 lbs

Total: 8520 lbs

10. Cable Skull Crusher Curl

Set 1: 8 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 12 x 55 lbs

Total: 1650 lbs

11. Barbell Curl

Set 1: 21 x 30 lbs
Set 2: 21 x 40 lbs
Set 3: 21 x 50 lbs

Total: 2520 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined