Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableSeptember 5th, 2022
  • schedule1 h
  • equalizer42 sets,  438 reps
  • fitness_center20236 lbs

1. High Cable Rear-Delt Fly

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 16.33 lbs
  • Set 3: 12 x 16.33 lbs
  • Set 4: 8 x 19.5 lbs

Total: 711.23 lbs

2. Lats Pull down - V Bar

  • Set 1: 12 x 14.51 lbs
  • Set 2: 12 x 16.33 lbs
  • Set 3: 12 x 18.6 lbs
  • Set 4: 12 x 22.68 lbs
  • Set 5: 10 x 26.76 lbs
  • Set 6: 7 x 30.84 lbs

Total: 1348.98 lbs

3. Wide Grip Lats Pulldown

  • Set 1: 12 x 22.68 lbs
  • Set 2: 12 x 26.76 lbs
  • Set 3: 12 x 30.84 lbs
  • Set 4: 8 x 34.93 lbs
  • Set 5: 6 x 34.93 lbs

Total: 1452.4 lbs

4. Mid Row - Weights

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 36.29 lbs
  • Set 3: 12 x 45.36 lbs
  • Set 4: 8 x 54.43 lbs
  • Set 5: 6 x 63.5 lbs
  • Set 6: 6 x 63.5 lbs

Total: 2503.83 lbs

5. Seated Cable Rows

  • Set 1: 12 x 20.41 lbs
  • Set 2: 12 x 22.68 lbs
  • Set 3: 12 x 24.95 lbs
  • Set 4: 9 x 29.48 lbs

Total: 1081.82 lbs

6. Preacher - Machine

  • Set 1: 12 x 10.43 lbs
  • Set 2: 12 x 10.43 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 8 x 13.61 lbs

Total: 495.32 lbs

7. Barbell Curls

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 10 x 13.61 lbs
  • Set 5: 8 x 13.61 lbs

Total: 625.96 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 13.61 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 9 x 15.88 lbs
  • Set 4: 8 x 15.88 lbs

Total: 569.26 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 10 x 9.07 lbs
  • Set 4: 9 x 9.07 lbs

Total: 390.09 lbs