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[OG 2.0] Day 3: Back + Biceps

nach temelki

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Zusammenfassung

  • event_availableMay 17th, 2017
  • schedule55 minutes
  • equalizer26 sets,  219 reps
  • fitness_center20975 lbs

1. Hip Abduction

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs

Total: 3600 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 180 lbs
  • Set 2: 7 x 180 lbs
  • Set 3: 6 x 180 lbs

Total: 3780 lbs

4. Bentover Rows (barbell)

  • Set 1: 10 x 135 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 135 lbs

Total: 4050 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 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1530 lbs

7. Bicep Curls (ez bar)

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 50 lbs

Total: 1800 lbs

8. Bicep Curls (seated dumbbell)

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 22.5 lbs

Total: 475 lbs