Deutschexpand_more

Body beast build: back & Bi's

nach ryan-stroup

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Zusammenfassung

  • event_availableNovember 12th, 2016
  • schedule1 h
  • equalizer39 sets,  420 reps
  • fitness_center11135 lbs

1. Dead lift

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 8 x 70 lbs

Total: 2330 lbs

2. Dumbbell pull over

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 5 x 45 lbs
  • Set 4: 8 x 35 lbs

Total: 1165 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 70 lbs

Total: 1760 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 35 lbs
  • Set 6: 8 x 35 lbs

Total: 1760 lbs

6. Reverse fly

  • Set 1: 15 x 16 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 30 lbs

Total: 720 lbs

7. Close grip chin up

  • Set 1: 6 x 0 lbs
  • Set 2: 8 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 70 lbs
  • Set 4: 8 x 30 lbs

Total: 1460 lbs

9. 1 1 2 hammer curl

  • Set 1: 15 x 16 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 30 lbs

Total: 720 lbs

10. Neutral EZ bar curl

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

Total: 1220 lbs

11. Airplane cobra

  • Set 1: 13 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs