Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

September 23rd, 2021
1 h
43 sets, 450 reps
45494.59 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: 8 x 198.42 lbs
Set 6: 4 x 220.46 lbs

Total: 9435.78 lbs

2. Mid Row - Weights

Set 1: 14 x 88.18 lbs
Set 2: 14 x 132.28 lbs
Set 3: 12 x 176.37 lbs
Set 4: 12 x 176.37 lbs
Set 5: 10 x 220.46 lbs
Set 6: 6 x 264.55 lbs

Total: 11111.3 lbs

3. Wide Grip Lats Pulldown - Parallel Bar

Set 1: 12 x 99.21 lbs
Set 2: 12 x 110.23 lbs
Set 3: 10 x 130.07 lbs
Set 4: 8 x 141.1 lbs
Set 5: 5 x 160.94 lbs

Total: 5747.45 lbs

4. Straight-Arm Pulldown

Set 1: 12 x 79.37 lbs
Set 2: 12 x 90.39 lbs
Set 3: 12 x 99.21 lbs
Set 4: 8 x 110.23 lbs
Set 5: 6 x 110.23 lbs

Total: 4770.8 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 110.23 lbs

Total: 4347.52 lbs

6. Preacher - Machine

Set 1: 16 x 39.68 lbs
Set 2: 12 x 50.71 lbs
Set 3: 12 x 50.71 lbs
Set 4: 9 x 59.52 lbs
Set 5: 6 x 59.52 lbs

Total: 2744.76 lbs

7. Bicep Cable Curls

Set 1: 12 x 70.55 lbs
Set 2: 12 x 70.55 lbs
Set 3: 10 x 79.37 lbs
Set 4: 8 x 79.37 lbs

Total: 3121.75 lbs

8. Dumbbell Hammer

Set 1: 12 x 52.91 lbs
Set 2: 12 x 61.73 lbs
Set 3: 10 x 70.55 lbs
Set 4: 6 x 79.37 lbs

Total: 2557.36 lbs

9. Concentration Curls with Dumbbell

Set 1: 12 x 35.27 lbs
Set 2: 10 x 44.09 lbs
Set 3: 9 x 44.09 lbs
Set 4: 9 x 44.09 lbs

Total: 1657.88 lbs

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