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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableApril 11th, 2025
  • schedule1 h
  • equalizer32 sets,  352 reps
  • fitness_center33018.63 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 12 x 143.3 lbs
  • Set 5: 8 x 143.3 lbs

Total: 6172.94 lbs

2. Lats Pull down - V Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 90.39 lbs

Total: 1878.34 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 12 x 264.55 lbs
  • Set 4: 8 x 308.65 lbs
  • Set 5: 7 x 330.69 lbs

Total: 12720.67 lbs

4. Straight-Arm Pulldown

  • Set 1: 16 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2689.64 lbs

5. T-Row Bar

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 9 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2821.92 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 10 x 33.07 lbs

Total: 1388.91 lbs

7. Dumbbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 8 x 66.14 lbs
  • Set 4: 6 x 66.14 lbs

Total: 2116.44 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 11 x 77.16 lbs
  • Set 4: 9 x 88.18 lbs

Total: 3229.77 lbs