Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMay 8th, 2021
  • schedule2 h
  • equalizer48 sets,  484 reps
  • fitness_center44392.28 lbs

1. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 119.05 lbs
  • Set 4: 9 x 130.07 lbs
  • Set 5: 6 x 149.91 lbs
  • Set 6: 6 x 149.91 lbs

Total: 6911.49 lbs

2. Seated Row - Weights Machine (Narrow Grip)

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 198.42 lbs
  • Set 5: 4 x 220.46 lbs

Total: 7672.09 lbs

3. Lats Pull down - Weights Machine

  • Set 1: 16 x 88.18 lbs
  • Set 2: 16 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 10 x 198.42 lbs
  • Set 5: 6 x 220.46 lbs
  • Set 6: 5 x 220.46 lbs

Total: 9700.34 lbs

4. One Arm Dumbbell Row

  • Set 1: 10 x 66.14 lbs
  • Set 2: 9 x 66.14 lbs
  • Set 3: 9 x 70.55 lbs
  • Set 4: 8 x 70.55 lbs

Total: 2455.95 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 9 x 99.21 lbs
  • Set 5: 8 x 110.23 lbs

Total: 4936.15 lbs

6. High Cable Rear-Delt Fly

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs
  • Set 3: 12 x 39.68 lbs
  • Set 4: 12 x 39.68 lbs

Total: 1904.79 lbs

7. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 10 x 90.39 lbs
  • Set 4: 8 x 90.39 lbs

Total: 3320.16 lbs

8. Cable Rope Hammer Curl

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 8 x 90.39 lbs
  • Set 4: 8 x 90.39 lbs
  • Set 5: 6 x 99.21 lbs

Total: 4078.55 lbs

9. Incline Dumbbell Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 11 x 44.09 lbs
  • Set 5: 4 x 61.73 lbs

Total: 2319.26 lbs

10. One-Arm High Cable Curl

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs
  • Set 3: 10 x 30.86 lbs
  • Set 4: 10 x 30.86 lbs

Total: 1093.49 lbs