Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

August 22nd, 2024
1 h
42 sets, 483 reps
20955 lbs

1. Lats Pull down - V Bar

Set 1: 12 x 13.61 lbs
Set 2: 12 x 18.14 lbs
Set 3: 12 x 24.95 lbs
Set 4: 9 x 29.48 lbs
Set 5: 6 x 34.02 lbs

Total: 1149.86 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 29.48 lbs
Set 5: 12 x 34.02 lbs
Set 6: 8 x 36.29 lbs
Set 7: 5 x 40.82 lbs

Total: 1909.62 lbs

3. Mid Row - Weights

Set 1: 12 x 36.29 lbs
Set 2: 12 x 45.36 lbs
Set 3: 12 x 54.43 lbs
Set 4: 10 x 63.5 lbs
Set 5: 6 x 72.57 lbs
Set 6: 6 x 72.57 lbs

Total: 3138.86 lbs

4. Barbell Row - One Arm

Set 1: 12 x 18.14 lbs
Set 2: 12 x 18.14 lbs
Set 3: 10 x 22.68 lbs
Set 4: 8 x 22.68 lbs

Total: 843.68 lbs

5. Straight-Arm Pulldown

Set 1: 12 x 9.07 lbs
Set 2: 12 x 11.34 lbs
Set 3: 12 x 11.34 lbs
Set 4: 6 x 13.61 lbs

Total: 462.66 lbs

6. Preacher Curl with Cable

Set 1: 12 x 6.8 lbs
Set 2: 12 x 6.8 lbs
Set 3: 12 x 9.07 lbs
Set 4: 10 x 9.07 lbs

Total: 362.87 lbs

7. One Arm Preacher Curl with Dumbbell

Set 1: 12 x 5.67 lbs
Set 2: 12 x 5.67 lbs
Set 3: 12 x 6.8 lbs
Set 4: 10 x 6.8 lbs

Total: 285.76 lbs

8. Dumbbell Hammer

Set 1: 12 x 15.88 lbs
Set 2: 12 x 18.14 lbs
Set 3: 10 x 18.14 lbs
Set 4: 7 x 20.41 lbs

Total: 732.55 lbs

9. Barbell Curls - 21 Move

Set 1: 21 x 6.8 lbs
Set 2: 21 x 6.8 lbs
Set 3: 21 x 7.94 lbs
Set 4: 21 x 7.94 lbs

Total: 619.15 lbs

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