Deutschexpand_more

Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableApril 30th, 2025
  • schedule1 h
  • equalizer43 sets,  473 reps
  • fitness_center20695 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 24.95 lbs
  • Set 4: 12 x 27.22 lbs
  • Set 5: 8 x 29.48 lbs

Total: 1242.84 lbs

2. Lats Pull down - V Bar

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 10 x 24.95 lbs
  • Set 5: 6 x 27.22 lbs

Total: 1020.58 lbs

3. Mid Row - Weights

  • Set 1: 12 x 36.29 lbs
  • Set 2: 12 x 54.43 lbs
  • Set 3: 10 x 63.5 lbs
  • Set 4: 8 x 63.5 lbs
  • Set 5: 6 x 72.57 lbs

Total: 2667.12 lbs

4. Seated Cable Rows

  • Set 1: 12 x 22.68 lbs
  • Set 2: 12 x 22.68 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 8 x 31.75 lbs

Total: 1070.48 lbs

5. T-Bar Rows

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 27.22 lbs
  • Set 3: 10 x 31.75 lbs
  • Set 4: 8 x 36.29 lbs

Total: 1152.12 lbs

6. Pec Fly - Reverse (One Arm)

  • Set 1: 12 x 6.8 lbs
  • Set 2: 12 x 6.8 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs

Total: 381.02 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 5.67 lbs
  • Set 2: 12 x 5.67 lbs
  • Set 3: 12 x 6.8 lbs
  • Set 4: 10 x 6.8 lbs

Total: 285.76 lbs

8. Dumbbell Curls

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 10 x 11.34 lbs
  • Set 4: 6 x 11.34 lbs

Total: 426.38 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 15.88 lbs
  • Set 3: 10 x 15.88 lbs
  • Set 4: 9 x 18.14 lbs

Total: 675.85 lbs

10. Reverse Barbell Curl

  • Set 1: 20 x 6.8 lbs
  • Set 2: 14 x 7.94 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs

Total: 464.93 lbs