Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

March 7th, 2023
1 h
41 sets, 448 reps
46738 lbs

1. Lats Pull down - V Bar

Set 1: 12 x 70.55 lbs
Set 2: 12 x 101.41 lbs
Set 3: 12 x 121.25 lbs
Set 4: 7 x 141.1 lbs
Set 5: 8 x 141.1 lbs

Total: 5635.02 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 198.42 lbs
Set 6: 7 x 198.42 lbs

Total: 9854.66 lbs

3. Mid Row - Weights

Set 1: 12 x 176.37 lbs
Set 2: 12 x 176.37 lbs
Set 3: 12 x 220.46 lbs
Set 4: 12 x 220.46 lbs
Set 5: 10 x 264.55 lbs

Total: 12169.52 lbs

4. Seated Cable Rows - Reverse Grip

Set 1: 12 x 70.55 lbs
Set 2: 12 x 90.39 lbs
Set 3: 12 x 110.23 lbs
Set 4: 10 x 110.23 lbs

Total: 4356.33 lbs

5. High Cable Rear-Delt Fly

Set 1: 12 x 50.71 lbs
Set 2: 12 x 50.71 lbs
Set 3: 12 x 66.14 lbs
Set 4: 10 x 66.14 lbs

Total: 2672 lbs

6. Preacher - Machine

Set 1: 12 x 50.71 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 79.37 lbs
Set 4: 8 x 94.8 lbs

Total: 3112.93 lbs

7. Bicep Cable Curls

Set 1: 12 x 70.55 lbs
Set 2: 12 x 70.55 lbs
Set 3: 12 x 79.37 lbs
Set 4: 10 x 90.39 lbs
Set 5: 8 x 101.41 lbs

Total: 4360.74 lbs

8. 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: 8 x 88.18 lbs

Total: 3042.38 lbs

9. One-Arm High Cable Curl

Set 1: 12 x 30.86 lbs
Set 2: 12 x 30.86 lbs
Set 3: 12 x 39.68 lbs
Set 4: 8 x 39.68 lbs

Total: 1534.42 lbs

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