Englishexpand_more

[OG 2.0] Day 3: Back + Biceps

by temelki

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Summary

  • event_availableMay 30th, 2017
  • schedule1 h
  • equalizer26 sets,  234 reps
  • fitness_center23560 lbs

1. Hip Abduction

  • Set 1: 12 x 115 lbs
  • Set 2: 12 x 115 lbs
  • Set 3: 12 x 115 lbs

Total: 4140 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 275 lbs
  • Set 5: 3 x 295 lbs
  • Set 6: 3 x 315 lbs

Total: 4640 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. 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 (v-bar)

  • Set 1: 12 x 70 lbs
  • Set 2: 11 x 70 lbs
  • Set 3: 10 x 70 lbs

Total: 2310 lbs

6. Lat Pulldowns (straight arm)

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1080 lbs

7. Bicep Curls (ez bar)

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 2070 lbs

8. Bicep Curls (preacher)

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs

Total: 1200 lbs