Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableApril 26th, 2025
  • schedule1 h
  • equalizer46 sets,  539 reps
  • fitness_center41160.3 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 12 x 132.28 lbs
  • Set 5: 8 x 143.3 lbs

Total: 6040.67 lbs

2. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 264.55 lbs
  • Set 3: 10 x 308.65 lbs
  • Set 4: 8 x 308.65 lbs
  • Set 5: 6 x 352.74 lbs

Total: 12963.18 lbs

3. Lats Pull down - Reverse with bicep curl handle

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs
  • Set 5: 8 x 110.23 lbs

Total: 4144.69 lbs

4. Seated Cable Rows

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 8 x 154.32 lbs

Total: 4806.08 lbs

5. Straight-Arm Pulldown

  • Set 1: 16 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2689.64 lbs

6. T-Row Bar

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2910.1 lbs

7. Pec Fly - Reverse

  • Set 1: 18 x 22.05 lbs
  • Set 2: 16 x 22.05 lbs
  • Set 3: 16 x 33.07 lbs
  • Set 4: 12 x 33.07 lbs

Total: 1675.51 lbs

8. 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

9. 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: 12 x 16.53 lbs

Total: 771.62 lbs

10. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 9 x 88.18 lbs

Total: 3284.89 lbs

11. One-Arm High Cable Curl

  • Set 1: 16 x 11.02 lbs
  • Set 2: 16 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs

Total: 485.02 lbs