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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMarch 13th, 2023
  • schedule1 h
  • equalizer45 sets,  495 reps
  • fitness_center52183.42 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 101.41 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 7 x 141.1 lbs
  • Set 5: 8 x 141.1 lbs

Total: 5635.02 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 198.42 lbs
  • Set 6: 7 x 220.46 lbs

Total: 10008.99 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 12 x 220.46 lbs
  • Set 5: 10 x 264.55 lbs

Total: 12169.52 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 59.52 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 101.41 lbs
  • Set 4: 10 x 110.23 lbs

Total: 3985.96 lbs

5. Seated Cable Rows - Reverse Grip

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 10 x 121.25 lbs
  • Set 4: 10 x 121.25 lbs

Total: 4832.53 lbs

6. High Cable Rear-Delt Fly

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

Total: 2989.47 lbs

7. Preacher - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 8 x 94.8 lbs

Total: 3112.93 lbs

8. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 101.41 lbs
  • Set 5: 7 x 110.23 lbs

Total: 4872.22 lbs

9. Dumbbell Hammer

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

Total: 3042.38 lbs

10. One-Arm High Cable Curl

  • Set 1: 12 x 30.86 lbs
  • Set 2: 12 x 30.86 lbs
  • Set 3: 12 x 39.68 lbs
  • Set 4: 8 x 39.68 lbs

Total: 1534.42 lbs