roguerose

5 months ago

Back and biceps

Duration

1h 5min

Volume

19,295 lbs

Superset

Bicep Curl (Dumbbell)

SETS

WEIGHT & REPS

W

30lbs x 12 reps

W

30lbs x 12 reps

1

50lbs x 9 reps

2

50lbs x 8 reps

3

50lbs x 9 reps

4

50lbs x 8 reps

Superset

Hammer Curl (Dumbbell)

SETS

WEIGHT & REPS

W

30lbs x 12 reps

W

30lbs x 12 reps

1

50lbs x 12 reps

2

50lbs x 12 reps

3

50lbs x 12 reps

4

50lbs x 12 reps

Lat Pulldown (Cable)

SETS

WEIGHT & REPS

W

60lbs x 12 reps

W

60lbs x 12 reps

1

90lbs x 12 reps

2

90lbs x 11 reps

3

90lbs x 11 reps

4

90lbs x 12 reps

Seated Cable Row - V Grip (Cable)

SETS

WEIGHT & REPS

1

100lbs x 12 reps

2

100lbs x 12 reps

3

100lbs x 12 reps

4

100lbs x 12 reps

Rear Delt Reverse Fly (Machine)

SETS

WEIGHT & REPS

1

75lbs x 12 reps

2

75lbs x 11 reps

3

75lbs x 11 reps

4

75lbs x 11 reps

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roguerose

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Followers

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