Englishexpand_more

Upper back/Forearms

by nagy

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Summary

  • event_availableNovember 19th, 2016
  • schedule32 minutes
  • equalizer16 sets,  221 reps
  • fitness_center9757.66 lbs

1. Seated row WG

  • Set 1: 12 x 99.21 lbs
  • Set 2: 10 x 110.23 lbs
  • Set 3: 15 x 88.18 lbs

Total: 3615.58 lbs

2. Shrugs

  • Set 1: 15 x 39.68 lbs
  • Set 2: 17 x 39.68 lbs
  • Set 3: 18 x 39.68 lbs

Total: 1984.16 lbs

3. Zottman curls

  • Set 1: 15 x 17.64 lbs
  • Set 2: 15 x 17.64 lbs

Total: 529.11 lbs

4. Hammer curl

  • Set 1: 15 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs

Total: 1071.45 lbs

5. Cable curls

  • Set 1: 20 x 38.58 lbs
  • Set 2: 15 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs

Total: 1984.16 lbs

6. One arm cable row

  • Set 1: 12 x 11.02 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs

Total: 573.2 lbs