Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableNovember 11th, 2021
  • schedule1 h
  • equalizer45 sets,  488 reps
  • fitness_center22021 lbs

1. Lats Pull down - V Bar

  • Set 1: 20 x 8.16 lbs
  • Set 2: 16 x 16.33 lbs

Total: 424.56 lbs

2. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 20.41 lbs
  • Set 2: 12 x 24.49 lbs
  • Set 3: 10 x 26.76 lbs
  • Set 4: 8 x 29.03 lbs
  • Set 5: 5 x 33.11 lbs

Total: 1204.29 lbs

3. Lats Pull down - Weights Machine

  • Set 1: 16 x 18.14 lbs
  • Set 2: 12 x 27.22 lbs
  • Set 3: 12 x 36.29 lbs
  • Set 4: 12 x 40.82 lbs
  • Set 5: 7 x 45.36 lbs
  • Set 6: 5 x 45.36 lbs

Total: 2086.52 lbs

4. One Arm Dumbbell Row

  • Set 1: 12 x 13.61 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 9 x 14.51 lbs
  • Set 4: 8 x 14.51 lbs

Total: 546.13 lbs

5. Mid Row - Weights

  • Set 1: 14 x 18.14 lbs
  • Set 2: 14 x 27.22 lbs
  • Set 3: 12 x 36.29 lbs
  • Set 4: 11 x 45.36 lbs
  • Set 5: 9 x 54.43 lbs
  • Set 6: 6 x 56.7 lbs

Total: 2399.5 lbs

6. Straight-Arm Pulldown

  • Set 1: 12 x 18.6 lbs
  • Set 2: 12 x 20.41 lbs
  • Set 3: 9 x 22.68 lbs
  • Set 4: 10 x 22.68 lbs

Total: 899.02 lbs

7. Bicep Cable Curls

  • Set 1: 12 x 14.51 lbs
  • Set 2: 12 x 14.51 lbs
  • Set 3: 12 x 16.33 lbs
  • Set 4: 10 x 18.6 lbs
  • Set 5: 7 x 20.41 lbs

Total: 873.17 lbs

8. Hammer Curl - Cable Rope

  • Set 1: 12 x 14.51 lbs
  • Set 2: 12 x 14.51 lbs
  • Set 3: 11 x 16.33 lbs
  • Set 4: 10 x 18.6 lbs
  • Set 5: 7 x 18.6 lbs

Total: 844.14 lbs

9. Incline Inner Biceps Curl with Dumbbell

  • Set 1: 12 x 7.26 lbs
  • Set 2: 12 x 7.26 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 10 x 9.07 lbs

Total: 373.76 lbs

10. Concentration Curls with Dumbbell

  • Set 1: 12 x 7.26 lbs
  • Set 2: 12 x 7.26 lbs
  • Set 3: 9 x 9.07 lbs
  • Set 4: 9 x 9.07 lbs

Total: 337.47 lbs