alepg

4 months ago

Espada-Bicep-Ticep

Duration

1h 7min

Volume

16,772 kg

Lat Pulldown (Machine)

SETS

WEIGHT & REPS

1

22.68kg x 30 reps

2

27.22kg x 25 reps

3

31.75kg x 20 reps

4

31.75kg x 20 reps

Bent Over Row (Barbell)

SETS

WEIGHT & REPS

1

25kg x 20 reps

2

25kg x 20 reps

3

25kg x 20 reps

Lat Pulldown (Cable)

SETS

WEIGHT & REPS

1

31.75kg x 20 reps

2

36.29kg x 20 reps

Best Weight

Best 1 Rep Max

3

36.29kg x 20 reps

Iso-Lateral Row (Machine)

SETS

WEIGHT & REPS

1

20kg x 20 reps

2

22.6kg x 20 reps

3

22.6kg x 20 reps

Triceps Rope Pushdown

SETS

WEIGHT & REPS

1

27kg x 20 reps

2

27kg x 20 reps

3

27kg x 20 reps

EZ Bar Biceps Curl

SETS

WEIGHT & REPS

1

20kg x 20 reps

2

20kg x 20 reps

3

20kg x 20 reps

Triceps Pushdown

SETS

WEIGHT & REPS

1

27kg x 20 reps

2

27kg x 20 reps

3

27kg x 20 reps

Drag Curl

SETS

WEIGHT & REPS

1

20kg x 21 reps

2

20kg x 21 reps

3

20kg x 18 reps

Straight Arm Lat Pulldown (Cable)

SETS

WEIGHT & REPS

1

27.22kg x 20 reps

Best Weight

Best Volume

Best 1 Rep Max

2

27.22kg x 20 reps

3

27.22kg x 20 reps

Preacher Curl (Machine)

SETS

WEIGHT & REPS

1

15kg x 20 reps

2

15kg x 20 reps

3

20kg x 13 reps

F

15kg x 13 reps

Behind the Back Bicep Wrist Curl (Barbell)

SETS

WEIGHT & REPS

1

14kg x 20 reps

2

14kg x 20 reps

Seated Wrist Extension (Barbell)

SETS

WEIGHT & REPS

1

9.07kg x 20 reps

2

9.07kg x 20 reps

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