Back and Bi

by mjb

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Summary

  • event_availableJuly 26th, 2016
  • schedule55 minutes
  • equalizer34 sets, 322 reps
  • fitness_center

1. Bent over row warm up

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

2. Bent over row (machine upstairs)

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

Total: 

3. Angle cable rows (machine)

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

Total: 

4. Wide grip pull downs (machine)

  • Set 1: 8 x 
  • Set 2: 8 x 
  • Set 3: 7 x 
  • Set 4: 4 x 

Total: 

5. Back Extension

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

6. Barbell Curl warm up

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

7. Arm curl (curl bar)

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

Total: 

8. Dumbell curl (knee)

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

Total: 

9. Hammer Curl

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

10. Ab weighted crunches

  • Set 1: 15 x 
  • Set 2: 10 x 

Total: 

11. Plank

  • Set 1: 60 x 

Total: