Día 9 – Espalda y Bíceps

Fecha de grabación: 3/21/24

Leg Press *Calve Raises (8-20)*
1min rest

Set 1: 70lbs - 18 reps
Set 2: 70lbs - 16 reps
Set 3: 70lbs - 14 reps
Set 4: 70lbs - 13 reps

Pullups (10-15)
2min rest

Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps

Chin-ups (10-15)
2min rest

Set 1: 7 reps
Set 2: 5 reps
Set 3: 5 reps

Bent Over Barbell Row (10-15)
3min rest

Warmup: BAR - 10 reps
Warmup: 25lbs - 5 reps

Set 1: 35lbs - 15 reps
Set 2: 35lbs - 13 reps
Set 3: 35lbs - 11 reps
Set 4: 35lbs - 10 reps

*Standing Barbell Bicep Curls (6-10)*
2min rest

Warmup: BAR - 5 reps

Set 1: 10lbs - 7 reps
Set 2: 5lbs - 6 reps
Set 3: BAR - 9 reps
Set 4: BAR - 8 reps