Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJanuary 6th, 2024
  • schedule1 h
  • equalizer41 sets,  439 reps
  • fitness_center37406.93 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 6 x 154.32 lbs

Total: 5423.37 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 7 x 176.37 lbs
  • Set 5: 5 x 187.39 lbs

Total: 6933.54 lbs

3. Mid Row - Machine

  • Set 1: 16 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 10 x 220.46 lbs
  • Set 5: 6 x 264.55 lbs

Total: 10141.26 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 49.6 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 8 x 60.63 lbs
  • Set 5: 6 x 60.63 lbs

Total: 2634.52 lbs

5. Cable Rows - Reverse (Bench Supported)

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3262.84 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 10 x 33.07 lbs
  • Set 5: 5 x 38.58 lbs

Total: 1581.82 lbs

7. Dumbbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 9 x 55.12 lbs

Total: 2105.41 lbs

8. Dumbbell Hammer

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

Total: 3306.93 lbs

9. Reverse Barbell Curl

  • Set 1: 15 x 33.07 lbs
  • Set 2: 12 x 38.58 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2017.23 lbs