Back / Biceps

by matthewlee

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Summary

  • event_availableDecember 23rd, 2019
  • schedule1 h
  • equalizer72 sets,  810 reps
  • fitness_center49780 lbs

1. Cable Lat Pull Down

  • 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
  • Set 7: 6 x 120 lbs
  • Set 8: 6 x 140 lbs
  • Set 9: 6 x 160 lbs
  • Set 10: 6 x 180 lbs
  • Set 11: 6 x 140 lbs
  • Set 12: 6 x 100 lbs
  • Set 13: 6 x 60 lbs

Total: 9900 lbs

2. Barbell Windmill

  • Set 1: 20 x 45 lbs
  • Set 2: 30 x 45 lbs
  • Set 3: 40 x 45 lbs

Total: 4050 lbs

3. Cable Press Down

  • Set 1: 12 x 30 lbs
  • Set 2: 14 x 30 lbs
  • Set 3: 16 x 30 lbs

Total: 1260 lbs

4. 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: 8 x 240 lbs
  • Set 6: 9 x 190 lbs
  • Set 7: 10 x 140 lbs
  • Set 8: 11 x 90 lbs

Total: 11300 lbs

5. Dumbell Reverse Flye

  • Set 1: 12 x 5 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 12 x 20 lbs

Total: 600 lbs

6. Barbell Windmill Row

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

Total: 1800 lbs

7. Smith Machine Shrug

  • Set 1: 12 x 95 lbs
  • Set 2: 12 x 95 lbs
  • Set 3: 12 x 95 lbs
  • Set 4: 12 x 95 lbs
  • Set 5: 12 x 95 lbs
  • Set 6: 12 x 95 lbs

Total: 6840 lbs

8. Cable Bar Lat Pull Down

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

Total: 4320 lbs

9. Cable Skull Crusher Curl

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 70 lbs

Total: 1320 lbs

10. Seated Iso-Lateral Preacher Curl

  • Set 1: 6 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 6 x 35 lbs
  • Set 4: 12 x 25 lbs
  • Set 5: 6 x 45 lbs
  • Set 6: 12 x 25 lbs
  • Set 7: 6 x 55 lbs
  • Set 8: 12 x 25 lbs
  • Set 9: 6 x 65 lbs
  • Set 10: 6 x 55 lbs
  • Set 11: 6 x 45 lbs
  • Set 12: 6 x 35 lbs
  • Set 13: 6 x 25 lbs

Total: 3510 lbs

11. Barbell Curl

  • Set 1: 21 x 20 lbs
  • Set 2: 21 x 30 lbs
  • Set 3: 21 x 40 lbs
  • Set 4: 21 x 50 lbs

Total: 2940 lbs

12. 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

13. Cable Hyperextension

  • Set 1: 6 x 25 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 10 x 35 lbs

Total: 740 lbs