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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 24th, 2021
  • schedule1 h
  • equalizer43 sets,  444 reps
  • fitness_center47452.3 lbs

1. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 130.07 lbs
  • Set 3: 8 x 149.91 lbs
  • Set 4: 8 x 149.91 lbs
  • Set 5: 6 x 160.94 lbs

Total: 6247.9 lbs

2. Seated Cable Rows

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 119.05 lbs
  • Set 3: 10 x 130.07 lbs
  • Set 4: 8 x 130.07 lbs

Total: 4960.4 lbs

3. Mid Row - Machine

  • Set 1: 16 x 132.28 lbs
  • Set 2: 10 x 176.37 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 220.46 lbs
  • Set 5: 6 x 242.51 lbs

Total: 8862.58 lbs

4. Lats Pull down - Weights Machine

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 9 x 198.42 lbs
  • Set 4: 9 x 198.42 lbs
  • Set 5: 5 x 220.46 lbs

Total: 8377.57 lbs

5. Straight-Arm Pulldown

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

Total: 4259.33 lbs

6. Pec Fly - Reverse

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 119.05 lbs
  • Set 4: 10 x 119.05 lbs

Total: 5132.36 lbs

7. Preacher - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 11 x 59.52 lbs
  • Set 4: 7 x 59.52 lbs

Total: 2288.4 lbs

8. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 11 x 90.39 lbs
  • Set 4: 7 x 99.21 lbs

Total: 3487.71 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 52.91 lbs
  • Set 2: 10 x 70.55 lbs
  • Set 3: 10 x 70.55 lbs
  • Set 4: 8 x 79.37 lbs

Total: 2680.82 lbs

10. One-Arm High Cable Curl

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

Total: 1155.22 lbs