Englishexpand_more

Pull (back/biceps)

by ryanrj

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Summary

  • event_availableMarch 23rd, 2017
  • schedule1 h
  • equalizer32 sets,  NaN reps
  • fitness_centerNaN lbs

1. V sit pullups (smith)

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 100 lbs

Total: 2800 lbs

2. Lat pulldown (2 curl/ 2 V handle)

  • Set 1: 10 x 80 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 10 x 100 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 8 x 100 lbs
  • Set 6: 8 x 80 lbs

Total: 5240 lbs

3. batwing rows (3 plate pinch/ 1 palm down)

  • Set 1: 12 x 65 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: null x 65 lbs

Total: NaN lbs

4. Face pulls (laying)

  • Set 1: 20 x 80 lbs
  • Set 2: null x 90 lbs
  • Set 3: null x 100 lbs
  • Set 4: null x 80 lbs

Total: NaN lbs

5. Machine pullover

  • Set 1: 15 x 75 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs

Total: 3285 lbs

6. barbell curl (10 sec resist Iso/ then curls)

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 2000 lbs

7. Hammer curls (20 sec iso/ then curls)

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 20 lbs
  • Set 5: 10 x 15 lbs

Total: 1000 lbs

8. Smith shrug (1 arm/ then reverse)

  • Set 1: 20 x 95 lbs
  • Set 2: 20 x 105 lbs
  • Set 3: 20 x 105 lbs

Total: 6100 lbs