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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJuly 31st, 2023
  • schedule1 h
  • equalizer43 sets,  470 reps
  • fitness_center33300.82 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 132.28 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 10 x 165.35 lbs
  • Set 5: 7 x 176.37 lbs

Total: 7914.6 lbs

3. Seated Cable Rows

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 143.3 lbs
  • Set 4: 6 x 154.32 lbs

Total: 5269.05 lbs

4. Straight-Arm Pulldown

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

Total: 2270.76 lbs

5. Dumbbell Incline Row

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3130.56 lbs

6. Pec Fly - Reverse

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

Total: 1256.63 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. Dumbbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 9 x 55.12 lbs

Total: 2105.41 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 11.02 lbs
  • Set 2: 12 x 16.53 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 8 x 22.05 lbs

Total: 705.48 lbs