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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableOctober 28th, 2021
  • schedule1 h
  • equalizer43 sets,  471 reps
  • fitness_center45446.09 lbs

1. 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 99.21 lbs
  • Set 5: 10 x 110.23 lbs

Total: 5141.18 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: 12 x 198.42 lbs
  • Set 5: 5 x 220.46 lbs
  • Set 6: 5 x 220.46 lbs

Total: 9700.34 lbs

3. Mid Row - Weights

  • Set 1: 14 x 88.18 lbs
  • Set 2: 14 x 132.28 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 11 x 220.46 lbs
  • Set 5: 9 x 264.55 lbs
  • Set 6: 6 x 275.58 lbs

Total: 11662.45 lbs

4. Reverse Grip Bent Over Barbell Rows

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 10 x 132.28 lbs

Total: 5291.09 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4567.98 lbs

6. Barbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 7 x 66.14 lbs
  • Set 6: 6 x 66.14 lbs

Total: 3130.56 lbs

7. Dumbbell Hammer

  • Set 1: 12 x 61.73 lbs
  • Set 2: 10 x 70.55 lbs
  • Set 3: 10 x 70.55 lbs
  • Set 4: 8 x 79.37 lbs

Total: 2786.64 lbs

8. Incline Dumbbell Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 8 x 52.91 lbs

Total: 2010.62 lbs

9. One-Arm High Cable Curl

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs
  • Set 3: 12 x 30.86 lbs
  • Set 4: 10 x 30.86 lbs

Total: 1155.22 lbs