Englishexpand_more

Back and biceps (PF2)

by rparent

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Summary

  • event_availableDecember 21st, 2017
  • schedule26 minutes
  • equalizer23 sets,  235 reps
  • fitness_center12940 lbs

1. Lat pull down

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 8 x 120 lbs

Total: 4320 lbs

2. Cable row

  • Set 1: 10 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 6 x 90 lbs

Total: 3060 lbs

3. Back fly

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 15 lbs
  • Set 4: 8 x 15 lbs

Total: 540 lbs

4. Cable curl

  • Set 1: 10 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1700 lbs

5. Pinwheel curl

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 800 lbs

6. 21s

  • Set 1: 21 x 40 lbs
  • Set 2: 21 x 40 lbs
  • Set 3: 21 x 40 lbs

Total: 2520 lbs