Deutschexpand_more

Orange Bleue Rücken - Schulter

nach jseifert

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Zusammenfassung

  • event_availableSeptember 7th, 2024
  • schedule2 h
  • equalizer37 sets,  588 reps
  • fitness_center35697.25 lbs

1. Seated Row

  • Set 1: 50 x 39.68 lbs
  • Set 2: 40 x 59.52 lbs
  • Set 3: 30 x 79.37 lbs
  • Set 4: 18 x 99.21 lbs
  • Set 5: 10 x 119.05 lbs
  • Set 6: 10 x 130.07 lbs

Total: 11023.11 lbs

2. Klimmzüge (eng) - fullrange of motion

  • Set 1: 7 x 158.73 lbs
  • Set 2: 6 x 158.73 lbs

Total: 2063.53 lbs

3. Klimmzug breit (vorne)

  • Set 1: 7 x 158.73 lbs
  • Set 2: 7 x 158.73 lbs
  • Set 3: 6 x 158.73 lbs
  • Set 4: 9 x 158.73 lbs
  • Set 5: 4 x 158.73 lbs

Total: 5238.18 lbs

4. Bizep curls doppels.

  • Set 1: 12 x 55.12 lbs
  • Set 2: 3 x 77.16 lbs

Total: 892.87 lbs

5. Face pull (1:1)

  • Set 1: 20 x 30.86 lbs
  • Set 2: 20 x 39.68 lbs
  • Set 3: 20 x 50.71 lbs

Total: 2425.08 lbs

6. Außenrotation Doppelseilzug

  • Set 1: 20 x 22.05 lbs
  • Set 2: 20 x 22.05 lbs
  • Set 3: 10 x 39.68 lbs

Total: 1278.68 lbs

7. Rear Delt

  • Set 1: 30 x 39.68 lbs
  • Set 2: 20 x 59.52 lbs
  • Set 3: 25 x 59.52 lbs
  • Set 4: 15 x 79.37 lbs
  • Set 5: 15 x 90.39 lbs

Total: 6415.45 lbs

8. Frontziehen Kabelzug

  • Set 1: 20 x 39.68 lbs
  • Set 2: 20 x 50.71 lbs
  • Set 3: 20 x 66.14 lbs

Total: 3130.56 lbs

9. Bizeps SZ-Stange

  • Set 1: 20 x 22.05 lbs
  • Set 2: 16 x 44.09 lbs
  • Set 3: 7 x 66.14 lbs

Total: 1609.37 lbs

10. Bizeps Curls Kurzhanteln Schrägbank

  • Set 1: 12 x 22.05 lbs
  • Set 2: 6 x 27.56 lbs

Total: 429.9 lbs

11. Konzentrations Curls mit Freihanteln

  • Set 1: 12 x 30.86 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 9 x 44.09 lbs

Total: 1190.5 lbs