Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 5th, 2021
1 h
38 sets, 422 reps
38567.67 lbs

1. Straight-Arm Pulldown

Set 1: 12 x 39.68 lbs
Set 2: 12 x 59.52 lbs
Set 3: 12 x 90.39 lbs
Set 4: 12 x 99.21 lbs
Set 5: 12 x 110.23 lbs
Set 6: 8 x 110.23 lbs

Total: 5670.29 lbs

2. Wide Grip Lats Pulldown

Set 1: 12 x 99.21 lbs
Set 2: 12 x 119.05 lbs
Set 3: 10 x 130.07 lbs
Set 4: 8 x 141.1 lbs

Total: 5048.59 lbs

3. Mid Row - Machine

Set 1: 12 x 132.28 lbs
Set 2: 12 x 154.32 lbs
Set 3: 12 x 176.37 lbs
Set 4: 10 x 198.42 lbs

Total: 7539.81 lbs

4. Reverse Grip Pulldowns

Set 1: 12 x 99.21 lbs
Set 2: 11 x 110.23 lbs
Set 3: 11 x 110.23 lbs
Set 4: 8 x 119.05 lbs

Total: 4567.98 lbs

5. Bent Over Barbell Row

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

Total: 4806.08 lbs

6. Ez-bar Preacher Curls

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs
Set 4: 10 x 55.12 lbs

Total: 2270.76 lbs

7. Bicep Cable Curls

Set 1: 12 x 59.52 lbs
Set 2: 12 x 70.55 lbs
Set 3: 12 x 79.37 lbs
Set 4: 10 x 79.37 lbs

Total: 3306.93 lbs

8. Cable Rope Hammer Curl

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

Total: 3734.63 lbs

9. Incline Inner Biceps Curl with Dumbbell

Set 1: 12 x 35.27 lbs
Set 2: 12 x 35.27 lbs
Set 3: 12 x 35.27 lbs
Set 4: 8 x 44.09 lbs

Total: 1622.6 lbs

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