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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMarch 7th, 2025
  • schedule1 h
  • equalizer43 sets,  528 reps
  • fitness_center60845.38 lbs

1. Reverse Grip Pulldowns

  • Set 1: 16 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 10 x 130.07 lbs
  • Set 5: 8 x 141.1 lbs

Total: 6239.08 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 16 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 8 x 220.46 lbs

Total: 8642.12 lbs

3. Mid Row - Weights

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

Total: 12522.26 lbs

4. Straight-Arm Pulldown

  • Set 1: 16 x 110.23 lbs
  • Set 2: 16 x 141.1 lbs
  • Set 3: 16 x 156.53 lbs
  • Set 4: 12 x 185.19 lbs

Total: 8747.94 lbs

5. Seated Cable Rows - Reverse Grip

  • Set 1: 16 x 79.37 lbs
  • Set 2: 12 x 101.41 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 10 x 130.07 lbs

Total: 5242.59 lbs

6. Dumbbell Bent Lateral

  • Set 1: 20 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2513.27 lbs

7. Preacher Curl with Cable - EZ Bar

  • Set 1: 16 x 79.37 lbs
  • Set 2: 14 x 94.8 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 125.66 lbs

Total: 5427.78 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 11 x 77.16 lbs
  • Set 4: 9 x 88.18 lbs

Total: 3229.77 lbs

9. Close Grip EZ Bar Cable Curls

  • Set 1: 12 x 94.8 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 141.1 lbs
  • Set 4: 12 x 156.53 lbs

Total: 6031.85 lbs

10. One-Arm High Cable Curl

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 12 x 66.14 lbs

Total: 2248.72 lbs