Back and Biceps

by osustanz

Settings

lbskgs

Summary

August 16th, 2014
45 minutes
55 sets, 702 reps
NaN lbs

1. Crunches

Set 1: 50 x NaN lbs
Set 2: 50 x NaN lbs
Set 3: 50 x NaN lbs

Total: NaN lbs

2. Chin-Up Narrow Supinated Grip

Set 1: 20 x 170 lbs
Set 2: 20 x 170 lbs

Total: 6800 lbs

3. Upright Row

Set 1: 12 x 80 lbs

Total: 960 lbs

4. Straight Bar Cable Curl

Set 1: 12 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Set 6: 10 x 35 lbs
Set 7: 10 x 30 lbs
Set 8: 10 x 20 lbs

Total: 2290 lbs

5. Straight Bar Tri Extension Wk 5&6

Set 1: 12 x 100 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 120 lbs
Set 4: 10 x 130 lbs
Set 5: 10 x 140 lbs
Set 6: 10 x 140 lbs
Set 7: 10 x 130 lbs
Set 8: 10 x 120 lbs
Set 9: 10 x 110 lbs
Set 10: 10 x 100 lbs

Total: 12200 lbs

6. Rope Rows

Set 1: 12 x 120 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 150 lbs
Set 5: 10 x 160 lbs
Set 6: 10 x 160 lbs
Set 7: 10 x 150 lbs
Set 8: 10 x 140 lbs
Set 9: 10 x 130 lbs
Set 10: 10 x 120 lbs

Total: 14240 lbs

7. Internal/External Shoulder Rotation

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs

Total: 750 lbs

8. Dumbbell Rotating Lateral Raise

Set 1: 12 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 35 lbs
Set 5: 10 x 35 lbs
Set 6: 10 x 35 lbs
Set 7: 10 x 35 lbs
Set 8: 10 x 20 lbs

Total: 2390 lbs

9. Bar Dip Week 1&2

Set 1: 12 x 55 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 80 lbs
Set 5: 10 x 90 lbs
Set 6: 10 x 90 lbs
Set 7: 10 x 80 lbs
Set 8: 10 x 70 lbs
Set 9: 10 x 60 lbs
Set 10: 10 x 55 lbs

Total: 7210 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined