Back and Bicep

by mcnasty303

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Summary

  • event_availableJanuary 11th, 2014
  • schedule1 h
  • equalizer42 sets, 532 reps
  • fitness_center

1. Wide grip lat pull down

launchMore about this exercise

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

Total: 

2. Straight Bar Curl

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

Total: 

3. Behind-the-Neck Pulldown

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 8 x 
  • Set 4: 12 x 
  • Set 5: 14 x 

Total: 

4. Alternating DB Curl

  • Set 1: 20 x 
  • Set 2: 16 x 
  • Set 3: 8 x 
  • Set 4: 14 x 
  • Set 5: 20 x 

Total: 

5. ISO-lateral Low Row Alternating

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 20 x 
  • Set 4: 20 x 
  • Set 5: 24 x 

Total: 

6. Preacher Curl

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 
  • Set 4: 8 x 

Total: 

7. Seated Cable Row

  • Set 1: 14 x 
  • Set 2: 10 x 
  • Set 3: 8 x 
  • Set 4: 10 x 
  • Set 5: 14 x 

Total: 

8. Dumbbell Hammer Curl Alternating

  • Set 1: 24 x 
  • Set 2: 10 x 
  • Set 3: 8 x 
  • Set 4: 10 x 
  • Set 5: 12 x 

Total: 

9. Reverse straight bar curls

  • Set 1: 12 x 
  • Set 2: 6 x 
  • Set 3: 12 x 

Total: