Back & Biceps - 12-8

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableJanuary 21st, 2021
  • schedule1 h
  • equalizer40 sets,  463 reps
  • fitness_center18353 lbs

1. Straight-Arm Pulldown

  • Set 1: 16 x 8.16 lbs
  • Set 2: 16 x 12.25 lbs
  • Set 3: 12 x 18.6 lbs
  • Set 4: 12 x 20.41 lbs
  • Set 5: 12 x 22.68 lbs
  • Set 6: 8 x 24.49 lbs

Total: 1262.8 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 20 x 13.61 lbs
  • Set 2: 16 x 22.68 lbs
  • Set 3: 16 x 27.22 lbs
  • Set 4: 12 x 31.75 lbs
  • Set 5: 9 x 36.29 lbs

Total: 1778.08 lbs

3. Mid Row - Machine

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 36.29 lbs
  • Set 3: 12 x 36.29 lbs
  • Set 4: 10 x 40.82 lbs
  • Set 5: 7 x 40.82 lbs

Total: 1891.48 lbs

4. Reverse Grip Pulldowns

  • Set 1: 12 x 18.6 lbs
  • Set 2: 12 x 18.6 lbs
  • Set 3: 11 x 20.41 lbs
  • Set 4: 10 x 20.41 lbs

Total: 874.98 lbs

5. One Arm Dumbbell Row

  • Set 1: 12 x 11.79 lbs
  • Set 2: 12 x 11.79 lbs
  • Set 3: 10 x 12.7 lbs
  • Set 4: 8 x 12.7 lbs

Total: 511.65 lbs

6. Ez-bar Preacher Curls

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 10 x 11.34 lbs

Total: 494.42 lbs

7. Barbell Curls

  • Set 1: 12 x 11.34 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 8 x 13.61 lbs

Total: 517.1 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 10.89 lbs
  • Set 2: 12 x 12.7 lbs
  • Set 3: 10 x 14.51 lbs
  • Set 4: 8 x 16.33 lbs

Total: 558.83 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 10 x 10.89 lbs
  • Set 4: 10 x 10.89 lbs

Total: 435.45 lbs