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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 27th, 2021
  • schedule1 h
  • equalizer45 sets,  500 reps
  • fitness_center49189.54 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 59.52 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 8 x 119.05 lbs

Total: 5044.18 lbs

2. High Rows

  • Set 1: 20 x 44.09 lbs
  • Set 2: 14 x 88.18 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 12 x 154.32 lbs
  • Set 5: 12 x 154.32 lbs
  • Set 6: 8 x 198.42 lbs

Total: 8994.86 lbs

3. 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: 12 x 198.42 lbs
  • Set 5: 7 x 220.46 lbs
  • Set 6: 5 x 220.46 lbs

Total: 10141.26 lbs

4. Mid Row - Weights

  • Set 1: 14 x 88.18 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 11 x 220.46 lbs
  • Set 5: 9 x 264.55 lbs
  • Set 6: 6 x 275.58 lbs

Total: 12456.12 lbs

5. Straight-Arm Pulldown

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

Total: 4351.93 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 16 x 17.64 lbs
  • Set 2: 16 x 17.64 lbs
  • Set 3: 12 x 22.05 lbs
  • Set 4: 12 x 22.05 lbs
  • Set 5: 10 x 26.46 lbs

Total: 1358.05 lbs

7. Dumbbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 11 x 52.91 lbs
  • Set 3: 9 x 52.91 lbs
  • Set 4: 9 x 52.91 lbs
  • Set 5: 5 x 61.73 lbs

Total: 2372.17 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 61.73 lbs
  • Set 2: 10 x 70.55 lbs
  • Set 3: 10 x 70.55 lbs
  • Set 4: 8 x 79.37 lbs

Total: 2786.64 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 9 x 44.09 lbs

Total: 1684.33 lbs