Gympal

Back & Biceps - Tuesday

Created by Sahil Seth
Sahil Seth
Lat Pulldown (Cable)

Lat Pulldown (Cable)

upper + lats
Set
KG
Reps
1
40
14
2
45
11
3
50
7
Iso-Lateral Row (Machine)

Iso-Lateral Row (Machine)

mid + lats
Set
KG
Reps
1
50
12
2
60
10
3
70
10
Seated Cable Row - Bar Wide Grip

Seated Cable Row - Bar Wide Grip

upper isolation
Set
KG
Reps
1
42.5
14
2
57.5
12
3
72.5
10
Straight Arm Lat Pulldown (Cable)

Straight Arm Lat Pulldown (Cable)

lats isolation
Set
KG
Reps
1
32.5
12
2
37.5
8
3
32.5
10
Seated Incline Curl

Seated Incline Curl

long head
Set
KG
Reps
1
15
12
2
15
10
Preacher Curl (Machine)

Preacher Curl (Machine)

short head
Set
KG
Reps
1
18
10
2
23
10
Hammer Curl (Cable)

Hammer Curl (Cable)

forearms
Set
KG
Reps
1
45
13
2
50
11
3
60
7
Bicep Curl (Cable)

Bicep Curl (Cable)

short head
Set
KG
Reps
1
45
12
2
50
10
3
55
10
4
60
7
Reverse Curl

Reverse Curl

Set
KG
Reps
1
30
8
2
30
10
3
35
8