Anmelden
Deutschexpand_more

Back & Biceps - 12-8

nach ssb550

Einstellungen

List View

Zusammenfassung

  • event_availableFebruary 22nd, 2025
  • schedule2 h
  • equalizer44 sets,  500 reps
  • fitness_center56758.01 lbs

1. Reverse Grip Pulldowns

  • Set 1: 16 x 70.55 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 10 x 130.07 lbs
  • Set 5: 8 x 141.1 lbs

Total: 6097.99 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 16 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 8 x 220.46 lbs

Total: 8642.12 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 264.55 lbs
  • Set 5: 7 x 308.65 lbs

Total: 12213.61 lbs

4. One Arm Dumbbell Row

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

Total: 3130.56 lbs

5. Straight-Arm Pulldown

  • Set 1: 14 x 79.37 lbs
  • Set 2: 12 x 125.66 lbs
  • Set 3: 12 x 156.53 lbs
  • Set 4: 10 x 185.19 lbs

Total: 6349.31 lbs

6. High Cable Rear-Delt Fly

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 12 x 79.37 lbs
  • Set 5: 9 x 94.8 lbs

Total: 4160.12 lbs

7. Preacher Curl with Cable - EZ Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 94.8 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 125.66 lbs

Total: 5714.38 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3064.43 lbs

9. Close Grip EZ Bar Cable Curls

  • Set 1: 12 x 94.8 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 141.1 lbs
  • Set 4: 12 x 156.53 lbs

Total: 6031.85 lbs

10. One-Arm High Cable Curl

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 10 x 50.71 lbs

Total: 1353.64 lbs