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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 13th, 2022
  • schedule1 h
  • equalizer41 sets,  438 reps
  • fitness_center42802.75 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: 12 x 132.28 lbs
  • Set 5: 8 x 154.32 lbs
  • Set 6: 6 x 165.35 lbs

Total: 6988.65 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: 10 x 154.32 lbs
  • Set 5: 8 x 176.37 lbs

Total: 7716.18 lbs

3. Mid Row - Weights

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 12 x 264.55 lbs
  • Set 5: 8 x 308.65 lbs
  • Set 6: 5 x 352.74 lbs

Total: 13756.85 lbs

4. Seated Cable Rows

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 121.25 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 9 x 143.3 lbs

Total: 5390.3 lbs

5. Straight-Arm Pulldown

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

Total: 2270.76 lbs

6. Preacher Curl with Cable

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1763.7 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. Incline Dumbbell Hammer Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 11 x 55.12 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2193.6 lbs

9. One-Arm High Cable Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 8 x 22.05 lbs

Total: 617.29 lbs