Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMay 3rd, 2024
  • schedule1 h
  • equalizer42 sets,  446 reps
  • fitness_center18360 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 10 x 27.22 lbs
  • Set 5: 8 x 31.75 lbs

Total: 1179.34 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 22.68 lbs
  • Set 2: 12 x 27.22 lbs
  • Set 3: 12 x 31.75 lbs
  • Set 4: 7 x 36.29 lbs
  • Set 5: 5 x 38.56 lbs

Total: 1426.55 lbs

3. Mid Row - Weights

  • Set 1: 12 x 36.29 lbs
  • Set 2: 12 x 54.43 lbs
  • Set 3: 10 x 63.5 lbs
  • Set 4: 8 x 72.57 lbs

Total: 2304.25 lbs

4. Barbell Row - One Arm

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 9 x 22.68 lbs
  • Set 4: 8 x 22.68 lbs

Total: 821 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 8 x 13.61 lbs

Total: 489.88 lbs

6. Cable Rows - Reverse (Bench Supported)

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 18.14 lbs
  • Set 4: 8 x 22.68 lbs

Total: 780.18 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 5.67 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 8 x 7.94 lbs

Total: 294.84 lbs

8. Bicep Cable Curl - One Arm

  • Set 1: 12 x 3.4 lbs
  • Set 2: 12 x 3.4 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs

Total: 163.29 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 15.88 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 10 x 18.14 lbs
  • Set 4: 7 x 20.41 lbs

Total: 732.55 lbs

10. One-Arm High Cable Curl

  • Set 1: 12 x 2.27 lbs
  • Set 2: 12 x 2.27 lbs
  • Set 3: 12 x 3.4 lbs
  • Set 4: 12 x 3.4 lbs

Total: 136.08 lbs