Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 26th, 2023
1 h
43 sets, 464 reps
43210.6 lbs

1. Wide Grip Lats Pulldown - Parallel Bar

Set 1: 12 x 55.12 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 10 x 132.28 lbs
Set 5: 9 x 132.28 lbs

Total: 5555.65 lbs

2. Wide Grip Lats Pulldown

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 12 x 154.32 lbs
Set 4: 10 x 154.32 lbs
Set 5: 8 x 176.37 lbs

Total: 7716.18 lbs

3. One Arm Dumbbell Row

Set 1: 12 x 55.12 lbs
Set 2: 10 x 55.12 lbs
Set 3: 8 x 66.14 lbs
Set 4: 8 x 66.14 lbs

Total: 2270.76 lbs

4. Mid Row - Weights

Set 1: 12 x 132.28 lbs
Set 2: 12 x 176.37 lbs
Set 3: 12 x 220.46 lbs
Set 4: 12 x 264.55 lbs
Set 5: 8 x 308.65 lbs

Total: 11993.15 lbs

5. Seated Cable Rows

Set 1: 12 x 110.23 lbs
Set 2: 12 x 121.25 lbs
Set 3: 10 x 132.28 lbs
Set 4: 9 x 143.3 lbs

Total: 5390.3 lbs

6. Straight-Arm Pulldown

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 55.12 lbs
Set 4: 10 x 55.12 lbs

Total: 2270.76 lbs

7. One Arm Preacher Curl with Dumbbell

Set 1: 12 x 22.05 lbs
Set 2: 12 x 22.05 lbs
Set 3: 10 x 27.56 lbs
Set 4: 10 x 27.56 lbs

Total: 1080.27 lbs

8. Dumbbell Curls

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 10 x 55.12 lbs
Set 4: 9 x 55.12 lbs

Total: 2105.41 lbs

9. Dumbbell Hammer

Set 1: 12 x 66.14 lbs
Set 2: 10 x 66.14 lbs
Set 3: 10 x 77.16 lbs
Set 4: 8 x 77.16 lbs

Total: 2843.96 lbs

10. Concentration Curls with Dumbbell

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 44.09 lbs
Set 4: 9 x 44.09 lbs

Total: 1984.16 lbs

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