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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableSeptember 18th, 2022
  • schedule1 h
  • equalizer40 sets,  433 reps
  • fitness_center44643.61 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 130.07 lbs
  • Set 3: 12 x 149.91 lbs
  • Set 4: 10 x 169.76 lbs
  • Set 5: 7 x 180.78 lbs

Total: 7645.63 lbs

2. Reverse Grip Pulldowns

  • Set 1: 16 x 50.71 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 10 x 119.05 lbs

Total: 5361.64 lbs

3. Mid Row - Weights

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 8 x 264.55 lbs
  • Set 5: 6 x 308.65 lbs
  • Set 6: 6 x 308.65 lbs

Total: 12169.52 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 101.41 lbs
  • Set 2: 12 x 101.41 lbs
  • Set 3: 12 x 101.41 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4753.17 lbs

5. Seated Cable Rows - Reverse Grip

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

Total: 4259.33 lbs

6. Preacher - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2407.45 lbs

7. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 10 x 99.21 lbs

Total: 3875.73 lbs

8. Hammer Curl - Cable Rope

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 8 x 90.39 lbs

Total: 3553.85 lbs

9. One-Arm High Cable Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 8 x 22.05 lbs

Total: 617.29 lbs