Día 20 – Espalda y Bíceps

Fecha de grabación: 4/18/24

Leg Press *Calve Raises (8-10)*
1min rest

Warmup Set: 45lbs - 8 reps
Warmup Set: 90lbs - 5 reps

Set 1: 125lbs - 13 reps
Set 2: 125lbs - 10 reps
Set 3: 125lbs - 8 reps
Set 4: 125lbs - 8 reps

Seated*Calve Raises (10-20)*
1min rest

Set 1: 35lbs - 16 reps
Set 2: 35lbs - 14 reps
Set 3: 35lbs - 14 reps
Set 4: 35lbs - 12 reps

Pullups (10-15)
2min rest

Set 1: 10 reps
Set 2: 7 reps
Set 3: 4 reps

Revere Grip Lat Pulldowns (15-20)
2min rest

Set 1: 100lbs - 12 reps
Set 2: 90lbs - 12 reps
Set 3: 90lbs - 9 reps

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

Warmup set: BAR - 10reps

Set 1: 25lbs - 11 reps
Set 2: 25lbs - 9 reps
Set 3: 25lbs - 8 reps

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

Set 1: 10lbs - 5 reps
Set 2: 10lbs - 4 reps