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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableFebruary 9th, 2020
  • schedule1 h
  • equalizer40 sets,  445 reps
  • fitness_center41727.25 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 149.91 lbs
  • Set 2: 10 x 160.94 lbs
  • Set 3: 8 x 160.94 lbs
  • Set 4: 7 x 160.94 lbs

Total: 5822.41 lbs

2. Seated Cable Row - Wide Grip

  • Set 1: 12 x 101.41 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 12 x 130.07 lbs

Total: 5555.65 lbs

3. Straight-Arm Pulldown

  • Set 1: 12 x 101.41 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 10 x 121.25 lbs
  • Set 4: 7 x 130.07 lbs

Total: 4662.78 lbs

4. Row - Machine

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 198.42 lbs
  • Set 4: 9 x 220.46 lbs

Total: 8068.92 lbs

5. High Cable Rear-Delt Fly

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 8 x 94.8 lbs

Total: 3615.58 lbs

6. Bicep Cable Curls

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 9 x 101.41 lbs

Total: 3743.45 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 20.04 lbs
  • Set 2: 12 x 20.04 lbs
  • Set 3: 12 x 22.05 lbs
  • Set 4: 8 x 27.56 lbs

Total: 965.98 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 8 x 77.16 lbs

Total: 2866.01 lbs

9. Reverse Barbell Curl

  • Set 1: 15 x 33.07 lbs
  • Set 2: 12 x 38.58 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2017.23 lbs

10. Dumbbell Shrugs

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4409.25 lbs