Englishexpand_more

Body beast build: back & Bi's

by ryan-stroup

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Summary

  • event_availableNovember 5th, 2016
  • schedule55 minutes
  • equalizer39 sets,  426 reps
  • fitness_center10654 lbs

1. Dead lift

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 8 x 60 lbs

Total: 2170 lbs

2. Dumbbell pull over

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 25 lbs

Total: 1180 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 40 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 8 x 50 lbs

Total: 1600 lbs

5. One arm row

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 25 lbs
  • Set 5: 8 x 40 lbs
  • Set 6: 8 x 40 lbs

Total: 1840 lbs

6. Reverse fly

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 16 lbs
  • Set 3: 8 x 30 lbs

Total: 582 lbs

7. Close grip chin up

  • Set 1: 8 x 0 lbs
  • Set 2: 7 x 0 lbs
  • Set 3: 7 x 0 lbs

Total: 0 lbs

8. Seated bicep curl

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 40 lbs

Total: 1380 lbs

9. 1 1 2 hammer curl

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 16 lbs
  • Set 3: 8 x 40 lbs

Total: 662 lbs

10. Neutral EZ bar curl

  • Set 1: 15 x 16 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 30 lbs

Total: 1240 lbs

11. Airplane cobra

  • Set 1: 15 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs