Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 18th, 2020
  • schedule1 h
  • equalizer39 sets,  454 reps
  • fitness_center38455.23 lbs

1. Straight-Arm Pulldown

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 11 x 90.39 lbs
  • Set 5: 9 x 99.21 lbs
  • Set 6: 9 x 99.21 lbs

Total: 4684.82 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 20 x 66.14 lbs
  • Set 2: 16 x 110.23 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 11 x 154.32 lbs
  • Set 5: 10 x 154.32 lbs

Total: 8311.43 lbs

3. Mid Row - Machine

  • Set 1: 16 x 110.23 lbs
  • Set 2: 16 x 132.28 lbs
  • Set 3: 11 x 154.32 lbs
  • Set 4: 8 x 198.42 lbs

Total: 7165.02 lbs

4. Reverse Grip Pulldowns

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 8 x 110.23 lbs

Total: 4109.42 lbs

5. Seated Cable Row - Wide Grip

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

Total: 4550.34 lbs

6. Cable Rope Hammer Curl

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 9 x 90.39 lbs
  • Set 4: 8 x 90.39 lbs

Total: 3335.59 lbs

7. Dumbbell Curls

  • Set 1: 12 x 52.91 lbs
  • Set 2: 12 x 52.91 lbs
  • Set 3: 10 x 61.73 lbs
  • Set 4: 8 x 61.73 lbs

Total: 2380.99 lbs

8. Ez-bar Preacher Curls

  • Set 1: 15 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2083.37 lbs

9. Concentration Curls with Dumbbell

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

Total: 1834.25 lbs