Back / Bicep flight 4

nach tonya-swanson

Einstellungen

lbskgs

Zusammenfassung

August 3rd, 2020
3 h
27 sets, 374 reps
11800 lbs

1. Back - machine low row

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2160 lbs

2. Back - seated cable neutral rows

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2160 lbs

3. Back - one arm DB rows

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 900 lbs

4. Bicep - standing db curls together

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

Total: 675 lbs

5. Bicep - DB concentration curls

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

6. Bicep - cable reverse curls

Set 1: 10 x 22 lbs
Set 2: 10 x 22 lbs
Set 3: 10 x 22 lbs

Total: 660 lbs

7. Shoulders - facepulls straight bar

Set 1: 15 x 33 lbs
Set 2: 15 x 33 lbs
Set 3: 15 x 33 lbs

Total: 1485 lbs

8. Lower back - hyper extension bench

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

Total: 300 lbs

9. Calves - seated

Set 1: 45 x 35 lbs
Set 2: 20 x 35 lbs
Set 3: 21 x 35 lbs

Total: 3010 lbs

Name

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