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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 28th, 2022
  • schedule1 h
  • equalizer42 sets,  440 reps
  • fitness_center18330 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 18.14 lbs
  • Set 4: 12 x 22.68 lbs
  • Set 5: 8 x 27.22 lbs
  • Set 6: 5 x 29.48 lbs

Total: 1127.18 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 12 x 27.22 lbs
  • Set 5: 8 x 31.75 lbs
  • Set 6: 8 x 31.75 lbs

Total: 1487.78 lbs

3. Mid Row - Weights

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 36.29 lbs
  • Set 3: 12 x 45.36 lbs
  • Set 4: 10 x 54.43 lbs
  • Set 5: 8 x 54.43 lbs
  • Set 6: 5 x 58.97 lbs

Total: 2580.94 lbs

4. Seated Cable Rows

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 20.41 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 8 x 24.95 lbs

Total: 934.4 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 6.8 lbs
  • Set 2: 12 x 7.94 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 10.21 lbs

Total: 408.23 lbs

6. Incline Dumbbell Curl

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 8 x 11.34 lbs
  • Set 4: 8 x 11.34 lbs

Total: 399.16 lbs

7. Dumbbell Curls

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 10 x 11.34 lbs
  • Set 4: 9 x 11.34 lbs

Total: 433.18 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 13.61 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 8 x 15.88 lbs
  • Set 4: 8 x 15.88 lbs

Total: 553.38 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 10 x 9.07 lbs
  • Set 4: 9 x 9.07 lbs

Total: 390.09 lbs