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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableSeptember 28th, 2022
  • schedule1 h
  • equalizer41 sets,  435 reps
  • fitness_center44319.53 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 130.07 lbs
  • Set 4: 12 x 149.91 lbs
  • Set 5: 10 x 169.76 lbs
  • Set 6: 7 x 180.78 lbs

Total: 8598.03 lbs

2. Reverse Grip Pulldowns

  • Set 1: 16 x 50.71 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 10 x 119.05 lbs

Total: 5361.64 lbs

3. Mid Row - Weights

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 8 x 264.55 lbs
  • Set 5: 6 x 308.65 lbs
  • Set 6: 6 x 308.65 lbs

Total: 12169.52 lbs

4. Bent Over Barbell Row

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 8 x 132.28 lbs

Total: 4232.88 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 101.41 lbs
  • Set 2: 12 x 101.41 lbs
  • Set 3: 12 x 101.41 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4753.17 lbs

6. 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

7. Barbell Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2513.27 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 9 x 77.16 lbs
  • Set 4: 8 x 77.16 lbs

Total: 2766.8 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 9 x 44.09 lbs

Total: 1984.16 lbs