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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 20th, 2020
  • schedule1 h
  • equalizer39 sets,  470 reps
  • fitness_center30622.65 lbs

1. Cable Face Pulls - 23M

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 27.56 lbs
  • Set 3: 15 x 33.07 lbs
  • Set 4: 15 x 38.58 lbs

Total: 1818.81 lbs

2. Straight-Arm Pulldown - 23M Machine With Rope

  • Set 1: 15 x 38.58 lbs
  • Set 2: 15 x 38.58 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2215.65 lbs

3. Lats Pull down - 23M

  • Set 1: 12 x 156.53 lbs
  • Set 2: 11 x 169.76 lbs
  • Set 3: 10 x 185.19 lbs
  • Set 4: 8 x 185.19 lbs

Total: 7079.04 lbs

4. Seated Cable Rows - 23M

  • Set 1: 15 x 88.18 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4806.08 lbs

5. Bent Over Barbell Row

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 99.21 lbs

Total: 4034.46 lbs

6. Dumbbell Incline Row

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 10 x 77.16 lbs

Total: 2623.5 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 15 x 25.04 lbs
  • Set 2: 15 x 25.04 lbs
  • Set 3: 12 x 40.08 lbs
  • Set 4: 12 x 40.08 lbs

Total: 1713.26 lbs

8. Dumbbell Curls

  • Set 1: 12 x 50.09 lbs
  • Set 2: 12 x 50.09 lbs
  • Set 3: 10 x 60.12 lbs
  • Set 4: 8 x 60.12 lbs

Total: 2284.3 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 50.09 lbs
  • Set 2: 12 x 50.09 lbs
  • Set 3: 12 x 60.12 lbs
  • Set 4: 10 x 60.12 lbs

Total: 2524.78 lbs

10. Concentration Curls with Dumbbell

  • Set 1: 12 x 30.05 lbs
  • Set 2: 12 x 30.05 lbs
  • Set 3: 10 x 40.08 lbs
  • Set 4: 10 x 40.08 lbs

Total: 1522.78 lbs