Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 23rd, 2018
  • schedule1 h
  • equalizer44 sets,  475 reps
  • fitness_center42196.48 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 141.1 lbs
  • Set 2: 12 x 141.1 lbs
  • Set 3: 11 x 149.91 lbs
  • Set 4: 11 x 149.91 lbs
  • Set 5: 6 x 121.25 lbs

Total: 7411.94 lbs

2. Bent Over Barbell Row

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 11 x 132.28 lbs
  • Set 5: 6 x 132.28 lbs

Total: 6481.59 lbs

3. Seated Cable Row - Wide Grip

  • Set 1: 12 x 101.41 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 12 x 130.07 lbs
  • Set 5: 8 x 141.1 lbs
  • Set 6: 6 x 110.23 lbs

Total: 7345.8 lbs

4. Reverse Grip Pulldowns

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 90.39 lbs

Total: 4074.14 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 9 x 121.25 lbs
  • Set 4: 9 x 121.25 lbs

Total: 4828.12 lbs

6. High Cable Rear-Delt Fly

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 79.37 lbs
  • Set 4: 10 x 79.37 lbs

Total: 3174.66 lbs

7. Preacher - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 8 x 79.37 lbs
  • Set 5: 8 x 50.71 lbs

Total: 3236.39 lbs

8. Barbell Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 60.63 lbs
  • Set 3: 10 x 60.63 lbs
  • Set 4: 10 x 60.63 lbs
  • Set 5: 6 x 44.09 lbs

Total: 2866.01 lbs

9. Dumbbell Hammer

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

Total: 2248.72 lbs

10. Concentration Curls with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs