Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 5th, 2025
  • schedule2 h
  • equalizer39 sets,  438 reps
  • fitness_center38602.94 lbs

1. Lats Pull Down - Bicep Curl Handle (One Arm)

  • Set 1: 14 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 9 x 121.25 lbs
  • Set 5: 6 x 132.28 lbs

Total: 5191.89 lbs

2. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 9 x 132.28 lbs

Total: 5555.65 lbs

3. Mid Row - Weights

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

Total: 12522.26 lbs

4. T-Row Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 11 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3262.84 lbs

5. Seated Cable Rows - Reverse Grip

  • Set 1: 16 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs

Total: 3791.95 lbs

6. One Arm Preacher Curl - Cable

  • Set 1: 16 x 11.02 lbs
  • Set 2: 12 x 16.53 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 10 x 22.05 lbs

Total: 793.66 lbs

7. Incline Dumbbell Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 8 x 55.12 lbs
  • Set 4: 8 x 55.12 lbs

Total: 1940.07 lbs

8. 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

9. Reverse Barbell Curl

  • Set 1: 20 x 33.07 lbs
  • Set 2: 14 x 38.58 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2259.74 lbs