Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

September 5th, 2023
1 h
42 sets, 494 reps
36905.38 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 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 12 x 132.28 lbs
Set 4: 8 x 154.32 lbs
Set 5: 6 x 165.35 lbs

Total: 6724.1 lbs

3. Mid Row - Weights

Set 1: 12 x 176.37 lbs
Set 2: 12 x 220.46 lbs
Set 3: 11 x 264.55 lbs
Set 4: 8 x 308.65 lbs

Total: 10141.26 lbs

4. Straight-Arm Pulldown

Set 1: 12 x 33.07 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 44.09 lbs
Set 4: 10 x 49.6 lbs

Total: 1951.09 lbs

5. Cable Rows - Reverse (Bench Supported)

Set 1: 12 x 55.12 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 77.16 lbs
Set 4: 10 x 77.16 lbs

Total: 3152.61 lbs

6. High Cable Rear-Delt Fly

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

Total: 1322.77 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: 12 x 33.07 lbs
Set 5: 8 x 33.07 lbs

Total: 1587.33 lbs

8. Dumbbell Hammer

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

Total: 3152.61 lbs

9. 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

10. Barbell Curls - 21 Move

Set 1: 21 x 33.07 lbs
Set 2: 21 x 33.07 lbs
Set 3: 21 x 33.07 lbs

Total: 2083.37 lbs

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