Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

March 25th, 2025
1 h
39 sets, 477 reps
62836.15 lbs

1. Reverse Grip Pulldowns

Set 1: 16 x 90.39 lbs
Set 2: 12 x 101.41 lbs
Set 3: 12 x 121.25 lbs
Set 4: 10 x 130.07 lbs
Set 5: 8 x 141.1 lbs

Total: 6547.73 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 308.65 lbs
Set 5: 7 x 330.69 lbs

Total: 12720.67 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: 16 x 110.23 lbs
Set 2: 16 x 156.53 lbs
Set 3: 12 x 185.19 lbs
Set 4: 12 x 200.62 lbs

Total: 8897.86 lbs

6. Preacher Curl with Cable - EZ Bar

Set 1: 16 x 79.37 lbs
Set 2: 14 x 94.8 lbs
Set 3: 12 x 125.66 lbs
Set 4: 12 x 141.1 lbs

Total: 5798.16 lbs

7. Hammer Curl - Cable Rope

Set 1: 16 x 94.8 lbs
Set 2: 14 x 125.66 lbs
Set 3: 14 x 141.1 lbs
Set 4: 10 x 169.76 lbs

Total: 6948.97 lbs

8. Close Grip EZ Bar Cable Curls

Set 1: 16 x 125.66 lbs
Set 2: 14 x 141.1 lbs
Set 3: 12 x 156.53 lbs
Set 4: 12 x 169.76 lbs

Total: 7901.37 lbs

9. One-Arm High Cable Curl

Set 1: 12 x 35.27 lbs
Set 2: 12 x 35.27 lbs
Set 3: 12 x 50.71 lbs
Set 4: 12 x 66.14 lbs

Total: 2248.72 lbs

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