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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableFebruary 9th, 2022
  • schedule1 h
  • equalizer46 sets,  531 reps
  • fitness_center48958.05 lbs

1. High Rows

  • Set 1: 16 x 66.14 lbs
  • Set 2: 16 x 88.18 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 12 x 154.32 lbs
  • Set 5: 12 x 154.32 lbs
  • Set 6: 8 x 176.37 lbs

Total: 9171.23 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 16 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 12 x 176.37 lbs
  • Set 5: 10 x 176.37 lbs
  • Set 6: 9 x 198.42 lbs
  • Set 7: 5 x 220.46 lbs

Total: 11618.36 lbs

3. Mid Row - Weights

  • Set 1: 14 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 12 x 220.46 lbs
  • Set 5: 9 x 264.55 lbs

Total: 9964.89 lbs

4. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 59.52 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 12 x 90.39 lbs
  • Set 5: 12 x 99.21 lbs
  • Set 6: 10 x 110.23 lbs

Total: 5520.38 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 9 x 99.21 lbs

Total: 4252.72 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 16 x 17.64 lbs
  • Set 2: 16 x 17.64 lbs
  • Set 3: 12 x 22.05 lbs
  • Set 4: 12 x 22.05 lbs
  • Set 5: 10 x 22.05 lbs

Total: 1313.96 lbs

7. Dumbbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 11 x 52.91 lbs
  • Set 5: 9 x 52.91 lbs

Total: 2645.55 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 61.73 lbs
  • Set 2: 10 x 70.55 lbs
  • Set 3: 10 x 70.55 lbs
  • Set 4: 8 x 79.37 lbs

Total: 2786.64 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 9 x 44.09 lbs

Total: 1684.33 lbs