Día 14 – Espalda y Bíceps

Fecha de grabación: 4/4/24

Leg Press *Calve Raises (6-12)*
1min rest

warmup set: 45lbs - 10reps

Set 1: 100lbs - 12 reps
Set 2: 115lbs - 11 reps
Set 3: 115lbs - 10 reps
Set 4: 115lbs - 9 reps

Seated*Calve Raises (8-20)*
1min rest

Set 1: 35lbs - 15 reps
Set 2: 35lbs - 14 reps
Set 3: 35lbs - 14 reps

Pullups (10-15)
2min rest

Set 1: 10 reps
Set 2: 9 reps
Set 3: 7 reps

Chin-ups (15-20)
2min rest

Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps

Wide Grip Lat Pulldown (15-20)
2min rest

Set 1: 50lbs - 20 reps
Set 2: 80lbs - 16 reps
Set 3: 80lbs - 15 reps

Deficit Bent Over Smith Machine Row (10-15)
3min rest

Set 1: 35lbs - 9 reps
Set 2: 35lbs - 9 reps
Set 3: 35lbs - 10 reps
Set 4: 35lbs - 9 reps

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

Warmup: BAR - 5 reps

Set 1: 10lbs - 6 reps
Set 2: 10lbs - 6 reps
Set 3: 10lbs - 4 reps