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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableOctober 3rd, 2023
  • schedule1 h
  • equalizer39 sets,  453 reps
  • fitness_center45510.02 lbs

1. Reverse Grip Pulldowns

  • Set 1: 16 x 70.55 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 121.25 lbs
  • Set 5: 12 x 130.07 lbs

Total: 6552.14 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 16 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 6 x 220.46 lbs

Total: 8201.2 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 12 x 264.55 lbs
  • Set 4: 10 x 264.55 lbs

Total: 10582.19 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 101.41 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4250.51 lbs

5. Seated Cable Rows - Reverse Grip

  • Set 1: 12 x 110.23 lbs
  • Set 2: 11 x 121.25 lbs
  • Set 3: 10 x 121.25 lbs
  • Set 4: 10 x 130.07 lbs

Total: 5169.84 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 27.56 lbs
  • Set 4: 8 x 33.07 lbs

Total: 1190.5 lbs

7. Bicep Cable Curls

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 10 x 101.41 lbs
  • Set 5: 6 x 110.23 lbs

Total: 4559.16 lbs

8. Dumbbell Hammer

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

Total: 3152.61 lbs

9. Barbell Curls - Half to Forehead

  • Set 1: 20 x 27.56 lbs
  • Set 2: 16 x 27.56 lbs
  • Set 3: 14 x 33.07 lbs
  • Set 4: 12 x 33.07 lbs

Total: 1851.88 lbs