Back / biceps

by ryanrj

Settings

lbskgs

Summary

September 21st, 2018
1 h
38 sets, 440 reps
40785 lbs

1. Face pulls

Set 1: 20 x 60 lbs
Set 2: 20 x 70 lbs
Set 3: 20 x 80 lbs
Set 4: 20 x 80 lbs
Set 5: 10 x 70 lbs
Set 6: 10 x 60 lbs

Total: 7100 lbs

2. machine pulldown (2 conc/ 1 ecc)

Set 1: 10 x 70 lbs
Set 2: 10 x 90 lbs
Set 3: 12 x 110 lbs
Set 4: 10 x 130 lbs
Set 5: 8 x 150 lbs
Set 6: 6 x 170 lbs

Total: 6440 lbs

3. Chest supported barbell row

Set 1: 11 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 145 lbs
Set 4: 8 x 155 lbs
Set 5: 6 x 165 lbs

Total: 6515 lbs

4. A. Power shrug smith

Set 1: 15 x 135 lbs
Set 2: 15 x 145 lbs
Set 3: 12 x 155 lbs
Set 4: 12 x 175 lbs
Set 5: 10 x 175 lbs

Total: 9910 lbs

5. B. Lat pd curl grip

Set 1: 15 x 100 lbs
Set 2: 12 x 110 lbs
Set 3: 10 x 120 lbs
Set 4: 8 x 120 lbs

Total: 4980 lbs

6. Ez preacher curl (band on set 3&4)

Set 1: 10 x 35 lbs
Set 2: 10 x 55 lbs
Set 3: 8 x 55 lbs
Set 4: 6 x 55 lbs
Set 5: 6 x 55 lbs

Total: 2000 lbs

7. Cable rope curl

Set 1: 12 x 60 lbs
Set 2: 12 x 70 lbs
Set 3: 10 x 80 lbs

Total: 2360 lbs

8. 1 arm cable curl (pump)

Set 1: 20 x 20 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1480 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined