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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 12th, 2021
  • schedule1 h
  • equalizer44 sets,  479 reps
  • fitness_center49564.33 lbs

1. Reverse Grip Pulldowns

  • Set 1: 16 x 50.71 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 10 x 119.05 lbs

Total: 5361.64 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: 12 x 198.42 lbs
  • Set 5: 7 x 220.46 lbs
  • Set 6: 5 x 220.46 lbs

Total: 10141.26 lbs

3. Mid Row - Weights

  • Set 1: 14 x 88.18 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 11 x 220.46 lbs
  • Set 5: 9 x 264.55 lbs
  • Set 6: 6 x 275.58 lbs

Total: 12456.12 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 9 x 110.23 lbs

Total: 4369.56 lbs

5. Standing Low-Cable Row

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 99.21 lbs

Total: 4074.14 lbs

6. Preacher - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 59.52 lbs
  • Set 3: 12 x 59.52 lbs
  • Set 4: 8 x 70.55 lbs
  • Set 5: 6 x 70.55 lbs

Total: 3024.74 lbs

7. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 10 x 90.39 lbs
  • Set 5: 7 x 99.21 lbs

Total: 4349.72 lbs

8. Hammer Curl - Cable Rope

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 11 x 79.37 lbs
  • Set 4: 10 x 90.39 lbs
  • Set 5: 7 x 90.39 lbs

Total: 4102.8 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 9 x 44.09 lbs

Total: 1684.33 lbs