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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableNovember 4th, 2023
  • schedule1 h
  • equalizer38 sets,  413 reps
  • fitness_center37081.75 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: 8 x 132.28 lbs

Total: 5555.65 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 6 x 176.37 lbs

Total: 7098.88 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: 8 x 308.65 lbs

Total: 10405.82 lbs

4. Seated Cable Rows

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 8 x 154.32 lbs
  • Set 4: 7 x 154.32 lbs

Total: 5224.96 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1895.98 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. Spider Curl with Barbell

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1895.98 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. One-Arm High Cable Curl

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

Total: 661.39 lbs