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Pull (back/biceps) 🔥biceps

nach ryanrj

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Zusammenfassung

  • event_availableMarch 30th, 2017
  • schedule1 h
  • equalizer32 sets,  525 reps
  • fitness_center32165 lbs

1. Iso hold pullups (10 sec /2 pos) nuetral

  • Set 1: 10 x 200 lbs
  • Set 2: 10 x 200 lbs
  • Set 3: 10 x 200 lbs

Total: 6000 lbs

2. Lat pulldown Bat handle

  • Set 1: 15 x 90 lbs
  • Set 2: 13 x 100 lbs
  • Set 3: 10 x 110 lbs
  • Set 4: 8 x 120 lbs
  • Set 5: 10 x 100 lbs

Total: 5710 lbs

3. Gorilla rows A

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs

Total: 3000 lbs

4. Kb farmers walks (for time in seconds)

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs

Total: 3000 lbs

5. Kb pullover. Cross bench

  • Set 1: 15 x 35 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 12 x 45 lbs

Total: 1605 lbs

6. straight arm pulldowns rope

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs

Total: 2400 lbs

7. YWT ISOs

  • Set 1: 20 x 2.5 lbs
  • Set 2: 20 x 2.5 lbs
  • Set 3: 20 x 2.5 lbs

Total: 150 lbs

8. Facepull supine

  • Set 1: 25 x 80 lbs
  • Set 2: 25 x 80 lbs

Total: 4000 lbs

9. 1 arm machine pulldown (great for biceps)

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 20 x 30 lbs

Total: 1800 lbs

10. Barbell curl 100s

  • Set 1: 33 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 15 x 45 lbs
  • Set 5: 12 x 45 lbs

Total: 4500 lbs