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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 9th, 2020
  • schedule1 h
  • equalizer37 sets,  403 reps
  • fitness_center34705.17 lbs

1. Reverse Grip Pulldowns

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4356.33 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 15 x 88.18 lbs
  • Set 2: 15 x 132.28 lbs
  • Set 3: 10 x 154.32 lbs
  • Set 4: 8 x 154.32 lbs

Total: 6084.76 lbs

3. Mid Row - Machine

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 154.32 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 6 x 176.37 lbs

Total: 7187.07 lbs

4. Bent Over Barbell Row

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

Total: 4585.62 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 8 x 99.21 lbs

Total: 3822.82 lbs

6. Dumbbell Curls

  • Set 1: 12 x 52.91 lbs
  • Set 2: 12 x 52.91 lbs
  • Set 3: 10 x 61.73 lbs
  • Set 4: 8 x 61.73 lbs

Total: 2380.99 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 11 x 26.46 lbs
  • Set 4: 10 x 26.46 lbs

Total: 1084.67 lbs

8. Cable Rope Hammer Curl

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

Total: 3368.66 lbs

9. Concentration Curls with Dumbbell

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

Total: 1834.25 lbs