#3845
Roman FritzRoman Fritz
Participant

28th January 2019

session 1: Back + Biceps

reverse grip pullups / pulldowns:

5+x partials / 76,5kg x 5 –> 50kg x 7+5

5+x partials / 76,5kg x 4  –> 50kg x 6+4

 

Rope pullovers:

57,5kg 3 sets of 10 (rest/pause)

 

Smith machine rows

120kg x 10, 10, 10

Gradually getting stronger here. Feels great

 

dumbell rows one arm

50kg x 8, 7, 6

 

Lying incline dumbbell rows

25kg, 3 sets of 10

 

Rack Deads

5 plates + 0,5kg, 5 x 5

 

Seated incline dumbbell curls

15,5kg x 3 sets of 10 (rest pause)

 

Alternate dumbbell

21kg x 4+3+3 (rest pause)

 

Front double cable curls

15,5kg x 10, 10, 10 (little cheat)

 

reverse straight bar cable

33kg 3 sets of 10

Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…

100 reps of cable crunch 27,5kg