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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMay 22nd, 2025
  • schedule1 h
  • equalizer38 sets,  447 reps
  • fitness_center32452.04 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 12 x 132.28 lbs
  • Set 5: 7 x 154.32 lbs

Total: 6635.91 lbs

2. Lats Pull Down - Bicep Curl Handle (One Arm)

  • Set 1: 14 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 110.23 lbs

Total: 3725.81 lbs

3. Mid Row - Weights (Wide Grip)

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

Total: 8994.86 lbs

4. T-Row Bar

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 11 x 77.16 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2877.03 lbs

5. Dumbbell Incline Row

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

Total: 3703.77 lbs

6. One Arm Preacher Curl with Dumbbell

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

Total: 1388.91 lbs

7. Bicep Cable Curl - One Arm

  • Set 1: 16 x 11.02 lbs
  • Set 2: 12 x 16.53 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 11 x 22.05 lbs

Total: 815.71 lbs

8. Hammer Curl - Cable Rope

  • Set 1: 16 x 33.07 lbs
  • Set 2: 14 x 33.07 lbs
  • Set 3: 14 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 2050.3 lbs

9. Reverse Barbell Curl

  • Set 1: 20 x 33.07 lbs
  • Set 2: 14 x 38.58 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2259.74 lbs