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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableNovember 26th, 2024
  • schedule1 h
  • equalizer39 sets,  454 reps
  • fitness_center44368.03 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 12 x 143.3 lbs
  • Set 5: 12 x 165.35 lbs
  • Set 6: 8 x 176.37 lbs

Total: 8421.66 lbs

2. Reverse Grip Pulldowns - Bicep Curl Handles

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 8 x 110.23 lbs

Total: 4100.6 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 264.55 lbs
  • Set 3: 10 x 308.65 lbs
  • Set 4: 10 x 308.65 lbs
  • Set 5: 6 x 352.74 lbs

Total: 13580.48 lbs

4. Seated Cable Rows

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 8 x 154.32 lbs
  • Set 4: 7 x 154.32 lbs

Total: 5224.96 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 6 x 66.14 lbs

Total: 2248.72 lbs

6. T-Row Bar

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 9 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2821.92 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 10 x 33.07 lbs

Total: 1388.91 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3571.49 lbs

9. Barbell Curls - 21 Move

  • Set 1: 21 x 33.07 lbs
  • Set 2: 21 x 33.07 lbs
  • Set 3: 21 x 38.58 lbs
  • Set 4: 21 x 38.58 lbs

Total: 3009.31 lbs