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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableAugust 27th, 2023
  • schedule1 h
  • equalizer43 sets,  490 reps
  • fitness_center38669.08 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 132.28 lbs
  • Set 5: 10 x 132.28 lbs

Total: 6084.76 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 8 x 154.32 lbs
  • Set 5: 6 x 165.35 lbs

Total: 6724.1 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 10 x 264.55 lbs
  • Set 4: 8 x 308.65 lbs

Total: 9876.71 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs

Total: 2028.25 lbs

5. Cable Rows - Reverse (Bench Supported)

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 77.16 lbs

Total: 3152.61 lbs

6. Dumbbell Bent Lateral

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

Total: 2380.99 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 27.56 lbs
  • Set 4: 10 x 33.07 lbs
  • Set 5: 8 x 33.07 lbs

Total: 1521.19 lbs

8. Spider Curl with Barbell

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1895.98 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 10 x 77.16 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3152.61 lbs

10. Barbell Curls - Half to Forehead

  • Set 1: 20 x 27.56 lbs
  • Set 2: 16 x 27.56 lbs
  • Set 3: 14 x 33.07 lbs
  • Set 4: 12 x 33.07 lbs

Total: 1851.88 lbs