Back biceps

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

March 29th, 2022
4 h
37 sets, 405 reps
26815 lbs

1. T bar row

Set 1: 15 x 45 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 90 lbs
Set 4: 8 x 115 lbs
Set 5: 8 x 115 lbs
Set 6: 8 x 115 lbs
Set 7: 8 x 90 lbs
Set 8: 12 x 45 lbs

Total: 7095 lbs

2. Lat pulldown

Set 1: 10 x 115 lbs
Set 2: 10 x 115 lbs
Set 3: 8 x 130 lbs
Set 4: 8 x 115 lbs
Set 5: 8 x 100 lbs

Total: 5060 lbs

3. Chest supp db row

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Total: 1800 lbs

4. A straight arm pulldown

Set 1: 10 x 80 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs
Set 4: 10 x 80 lbs

Total: 3200 lbs

5. B face pull

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs

Total: 2880 lbs

6. Single arm db row

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1800 lbs

7. Curl machine

Set 1: 12 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 12 x 55 lbs
Set 4: 12 x 55 lbs

Total: 2640 lbs

8. Rope cable curls

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 40 lbs

Total: 1440 lbs

9. Crossbody curl

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 900 lbs

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