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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 17th, 2023
  • schedule2 h
  • equalizer38 sets,  434 reps
  • fitness_center36018.02 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: 10 x 132.28 lbs
  • Set 5: 6 x 154.32 lbs

Total: 5423.37 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 7 x 176.37 lbs
  • Set 5: 5 x 187.39 lbs

Total: 6933.54 lbs

3. 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 352.74 lbs

Total: 11199.48 lbs

4. 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 88.18 lbs

Total: 3262.84 lbs

5. Pec Fly - Reverse (One Arm)

  • 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

6. 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
  • Set 5: 5 x 38.58 lbs

Total: 1581.82 lbs

7. Bicep Cable Curl - One Arm

  • Set 1: 12 x 16.53 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 10 x 22.05 lbs
  • Set 4: 8 x 27.56 lbs

Total: 903.9 lbs

8. Dumbbell Hammer

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

Total: 3306.93 lbs

9. 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