BK-Rücken

nach jseifert

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Zusammenfassung

  • event_availableAugust 6th, 2012
  • schedule2 h
  • equalizer58 sets,  750 reps
  • fitness_center52007.05 lbs

1. Ruder-Maschine

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 15 x 77.16 lbs
  • Set 5: 15 x 99.21 lbs
  • Set 6: 10 x 110.23 lbs
  • Set 7: 8 x 121.25 lbs
  • Set 8: 8 x 132.28 lbs

Total: 8090.97 lbs

2. upper back

  • Set 1: 15 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 10 x 88.18 lbs
  • Set 5: 10 x 99.21 lbs
  • Set 6: 10 x 110.23 lbs
  • Set 7: 6 x 121.25 lbs

Total: 5930.43 lbs

3. pull down

  • Set 1: 15 x 77.16 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 121.25 lbs
  • Set 6: 12 x 132.28 lbs
  • Set 7: 10 x 143.3 lbs
  • Set 8: 6 x 154.32 lbs

Total: 10394.8 lbs

4. Latzug

  • Set 1: 10 x 88.18 lbs
  • Set 2: 8 x 99.21 lbs
  • Set 3: 8 x 110.23 lbs
  • Set 4: 6 x 121.25 lbs

Total: 3284.89 lbs

5. rowing torso

  • Set 1: 10 x 44.09 lbs
  • Set 2: 10 x 55.12 lbs
  • Set 3: 8 x 66.14 lbs

Total: 1521.19 lbs

6. delts machine

  • Set 1: 10 x 55.12 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs

Total: 1984.16 lbs

7. Nackendrücken

  • Set 1: 20 x 44.09 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3020.33 lbs

8. Frontheben

  • Set 1: 20 x 8.82 lbs
  • Set 2: 20 x 13.23 lbs
  • Set 3: 15 x 17.64 lbs

Total: 705.48 lbs

9. Schulter Außenrotation

  • Set 1: 15 x 23.15 lbs
  • Set 2: 15 x 23.15 lbs
  • Set 3: 15 x 34.17 lbs

Total: 1207.03 lbs

10. Schulter Innenrotation

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 44.09 lbs

Total: 1157.43 lbs

11. rotary torso

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 33.07 lbs

Total: 992.08 lbs

12. lower back

  • Set 1: 10 x 66.14 lbs
  • Set 2: 10 x 77.16 lbs
  • Set 3: 15 x 88.18 lbs

Total: 2755.78 lbs

13. Abdominal crunch

  • Set 1: 40 x 66.14 lbs
  • Set 2: 20 x 88.18 lbs

Total: 4409.25 lbs

14. Trizeps Seilzug

  • Set 1: 15 x 49.6 lbs
  • Set 2: 20 x 60.63 lbs
  • Set 3: 20 x 71.65 lbs
  • Set 4: 12 x 82.67 lbs
  • Set 5: 12 x 93.7 lbs
  • Set 6: 10 x 104.72 lbs

Total: 6553.24 lbs