Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMay 17th, 2021
  • schedule1 h
  • equalizer45 sets,  470 reps
  • fitness_center50232.33 lbs

1. Reverse Grip Pulldowns

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 11 x 99.21 lbs
  • Set 4: 10 x 99.21 lbs

Total: 4252.72 lbs

2. Seated Row - Weights Machine (Narrow Grip)

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 176.37 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 198.42 lbs
  • Set 5: 8 x 220.46 lbs
  • Set 6: 5 x 242.51 lbs

Total: 9678.29 lbs

3. Lats Pull down - Weights Machine

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

Total: 9700.34 lbs

4. Bent Over Barbell Row

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 8 x 132.28 lbs

Total: 5026.54 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 9 x 110.23 lbs

Total: 4259.33 lbs

6. Pec Fly - Reverse

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 119.05 lbs

Total: 5132.36 lbs

7. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 10 x 90.39 lbs
  • Set 4: 8 x 90.39 lbs

Total: 3425.98 lbs

8. Cable Rope Hammer Curl

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 8 x 99.21 lbs
  • Set 4: 8 x 99.21 lbs
  • Set 5: 6 x 110.23 lbs

Total: 4418.06 lbs

9. Incline Dumbbell Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 8 x 52.91 lbs

Total: 2010.62 lbs

10. Concentration Curls with Dumbbell

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

Total: 2328.08 lbs