Back, Biceps & Abs (3-5) Wk-4 - Jim St - 12 wk Shrtct 2 Sz

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

July 18th, 2016
1 h
40 sets, 274 reps
15812.66 lbs

1. Chin-Up

Set 1: 9 x 0 lbs
Set 2: 6 x 0 lbs

Total: 0 lbs

2. One Arm Dumbbell Row

Set 1: 5 x 55.12 lbs
Set 2: 5 x 60.63 lbs
Set 3: 5 x 66.14 lbs
Set 4: 5 x 66.14 lbs

Total: 1240.1 lbs

3. Wide Grip Lats Pulldown

Set 1: 5 x 130.07 lbs
Set 2: 5 x 141.1 lbs
Set 3: 4 x 149.91 lbs

Total: 1955.5 lbs

4. Standing Pulldown

Set 1: 5 x 101.41 lbs
Set 2: 5 x 110.23 lbs
Set 3: 5 x 121.25 lbs

Total: 1664.49 lbs

5. Straight-Arm Pulldown

Set 1: 5 x 110.23 lbs
Set 2: 5 x 121.25 lbs
Set 3: 4 x 121.25 lbs

Total: 1642.44 lbs

6. Seated Cable Rows

Set 1: 5 x 130.07 lbs
Set 2: 5 x 141.1 lbs
Set 3: 5 x 141.1 lbs

Total: 2061.32 lbs

7. Barbell Curls

Set 1: 5 x 55.12 lbs
Set 2: 5 x 66.14 lbs
Set 3: 5 x 66.14 lbs
Set 4: 3 x 77.16 lbs

Total: 1168.45 lbs

8. Incline Dumbbell Curl

Set 1: 5 x 22.05 lbs
Set 2: 5 x 27.56 lbs
Set 3: 5 x 27.56 lbs

Total: 385.81 lbs

9. One-Arm High Cable Curl

Set 1: 5 x 39.68 lbs
Set 2: 5 x 50.71 lbs
Set 3: 5 x 50.71 lbs

Total: 705.48 lbs

10. Ez-bar Preacher Curls

Set 1: 5 x 22.05 lbs
Set 2: 5 x 22.05 lbs
Set 3: 5 x 22.05 lbs

Total: 330.69 lbs

11. Bent-Knee Hip Raise (on bench)

Set 1: 16 x 0 lbs
Set 2: 16 x 0 lbs
Set 3: 16 x 0 lbs

Total: 0 lbs

12. Cable Crunch

Set 1: 9 x 130.07 lbs
Set 2: 9 x 141.1 lbs
Set 3: 9 x 141.1 lbs

Total: 3710.38 lbs

13. Russian Twists

Set 1: 15 x 22.05 lbs
Set 2: 14 x 22.05 lbs
Set 3: 14 x 22.05 lbs

Total: 947.99 lbs

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