[OG 2.0] Day 3: Back + Biceps

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 24th, 2017
1 h
28 sets, 240 reps
18690 lbs

1. Hip Abduction

Set 1: 12 x 115 lbs
Set 2: 12 x 115 lbs

Total: 2760 lbs

2. Deadlifts

Set 1: 5 x 135 lbs
Set 2: 3 x 185 lbs
Set 3: 1 x 205 lbs
Set 4: 5 x 245 lbs
Set 5: 3 x 275 lbs
Set 6: 1 x 295 lbs

Total: 3780 lbs

3. Chin-ups

Set 1: 8 x 185 lbs
Set 2: 8 x 185 lbs
Set 3: 6 x 185 lbs

Total: 4070 lbs

4. Single-handed Rows (dumbbell)

Set 1: 10 x 55 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 1950 lbs

5. Seated Rows (wide grip)

Set 1: 12 x 50 lbs
Set 2: 11 x 60 lbs
Set 3: 10 x 70 lbs

Total: 1960 lbs

6. Lat Pulldowns (straight arm)

Set 1: 12 x 40 lbs
Set 2: 11 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1320 lbs

7. Bicep Curls (ez bar)

Set 1: 10 x 50 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 50 lbs
Set 5: 10 x 40 lbs
Set 6: 10 x 30 lbs

Total: 2400 lbs

8. Bicep Curls (seated dumbbell)

Set 1: 10 x 22.5 lbs
Set 2: 10 x 22.5 lbs

Total: 450 lbs

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