Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 8th, 2024
  • schedule2 h
  • equalizer37 sets,  447 reps
  • fitness_center39385.58 lbs

1. Reverse Grip Pulldowns - Bicep Curl Handles

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 8 x 110.23 lbs

Total: 4100.6 lbs

2. Lats Pull Down - Bicep Curl Handles

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4321.06 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 264.55 lbs
  • Set 3: 10 x 308.65 lbs
  • Set 4: 10 x 308.65 lbs
  • Set 5: 6 x 352.74 lbs

Total: 13580.48 lbs

4. Cable Rows - Reverse (Bench Supported)

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs

Total: 3791.95 lbs

5. T-Row Bar

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 9 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2821.92 lbs

6. Dumbbell Bent Lateral

  • Set 1: 20 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2513.27 lbs

7. Preacher - Machine

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 8 x 44.09 lbs

Total: 1675.51 lbs

8. Dumbbell Hammer

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

Total: 3571.49 lbs

9. Barbell Curls - 21 Move

  • Set 1: 21 x 33.07 lbs
  • Set 2: 21 x 33.07 lbs
  • Set 3: 21 x 38.58 lbs
  • Set 4: 21 x 38.58 lbs

Total: 3009.31 lbs