Englishexpand_more

Body beast build: back & Bi's

by ryan-stroup

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Summary

  • event_availableDecember 1st, 2015
  • schedule53 minutes
  • equalizer36 sets,  399 reps
  • fitness_center5687 lbs

1. Dead lift

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 8 x 25 lbs

Total: 945 lbs

2. Dumbbell pull over

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 8 x 30 lbs

Total: 1255 lbs

3. Pull ups

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

4. EZ row

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 8 x 30 lbs

Total: 765 lbs

5. One arm row

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 35 lbs

Total: 1015 lbs

6. Reverse fly

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 8 lbs
  • Set 3: 8 x 10 lbs

Total: 251 lbs

7. Close grip chin up

  • Set 1: 10 x 0 lbs
  • Set 2: 9 x 0 lbs
  • Set 3: 12 x 0 lbs

Total: 0 lbs

8. Seated bicep curl

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 20 lbs

Total: 690 lbs

9. 1 1 2 hammer curl

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 8 lbs
  • Set 3: 8 x 15 lbs

Total: 291 lbs

10. Neutral EZ bar curl

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 15 lbs

Total: 475 lbs

11. Airplane cobra

  • Set 1: 12 x 0 lbs
  • Set 2: 14 x 0 lbs

Total: 0 lbs