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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableFebruary 4th, 2022
  • schedule1 h
  • equalizer44 sets,  492 reps
  • fitness_center46224.32 lbs

1. 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

2. 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

3. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 10 x 99.21 lbs
  • Set 5: 10 x 110.23 lbs

Total: 4991.27 lbs

4. Bent Over Barbell Row

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 154.32 lbs
  • Set 4: 8 x 154.32 lbs

Total: 5379.28 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. Hammer Curl - Cable Rope

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 11 x 79.37 lbs
  • Set 4: 10 x 90.39 lbs
  • Set 5: 10 x 90.39 lbs

Total: 4373.97 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