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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableFebruary 24th, 2023
  • schedule1 h
  • equalizer44 sets,  479 reps
  • fitness_center41116.21 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 132.28 lbs
  • Set 5: 8 x 154.32 lbs

Total: 5996.57 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 5 x 165.35 lbs

Total: 7131.95 lbs

3. Mid Row - Weights

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 12 x 264.55 lbs
  • Set 5: 8 x 308.65 lbs

Total: 11993.15 lbs

4. Straight-Arm Pulldown

  • 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

5. Seated Cable Rows - Reverse Grip

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4144.69 lbs

6. Cable Face Pulls

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 10 x 38.58 lbs
  • Set 4: 8 x 44.09 lbs

Total: 1399.94 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 10 x 27.56 lbs
  • Set 4: 10 x 27.56 lbs
  • Set 5: 8 x 33.07 lbs

Total: 1344.82 lbs

8. Bicep Cable Curls

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1895.98 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 10 x 77.16 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 7 x 88.18 lbs

Total: 2954.19 lbs

10. Concentration Curls with Dumbbell

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

Total: 1984.16 lbs