Englishexpand_more

BB: Build - Back / Bis

by vargasj6

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Summary

  • event_availableSeptember 27th, 2019
  • schedule57 minutes
  • equalizer40 sets,  487 reps
  • fitness_center10090 lbs

1. WARM UP (BB: Build-Back/Bis)

  • Set 1: 1 x 15 lbs

Total: 15 lbs

2. Deadlift (BB: Build-Back/Bis)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1500 lbs

3. Dumbbell Pull-Over (BB: Build-Back/Bis)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1500 lbs

4. Pull-Up (BB: Build-Back/Bis)

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

Total: 45 lbs

5. EZ Bar Row (BB: Build-Back/Bis)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1350 lbs

6. One Arm Row (BB: Build-Back/Bis)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1350 lbs

7. Reverse Fly (BB: Build-Back/Bis)

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 10 x 25 lbs

Total: 850 lbs

8. Close-Grip Chin-Up (BB: Build-Back/Bis)

  • Set 1: 20 x 1 lbs
  • Set 2: 15 x 1 lbs
  • Set 3: 5 x 1 lbs
  • Set 4: 15 x 1 lbs
  • Set 5: 5 x 1 lbs

Total: 60 lbs

9. Seated Bicep Curl (BB: Build-Back/Bis)

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 1290 lbs

10. 1, 1, 2 Hammer Curl (BB: Build-Back/Bis)

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 6 x 30 lbs
  • Set 4: 2 x 30 lbs

Total: 840 lbs

11. Neutral EZ Bar Curl (BB: Build-Back/Bis)

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 1290 lbs

12. Airplane Cobra (BB: Build-Back/Bis)

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs

Total: 0 lbs