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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJuly 19th, 2024
  • schedule1 h
  • equalizer44 sets,  450 reps
  • fitness_center46528.56 lbs

1. Wide Grip Lats Pulldown

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 8 x 154.32 lbs
  • Set 5: 8 x 165.35 lbs
  • Set 6: 6 x 187.39 lbs

Total: 7517.76 lbs

2. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 11 x 264.55 lbs
  • Set 4: 10 x 264.55 lbs
  • Set 5: 7 x 352.74 lbs

Total: 12786.81 lbs

3. 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

4. Lats Pull down - V Bar

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 9 x 132.28 lbs
  • Set 5: 6 x 154.32 lbs

Total: 5820.2 lbs

5. Barbell Row - One Arm

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 8 x 110.23 lbs

Total: 4100.6 lbs

6. Straight-Arm Pulldown

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

Total: 2248.72 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 16 x 22.05 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 8 x 33.07 lbs
  • Set 4: 8 x 33.07 lbs

Total: 1212.54 lbs

8. Dumbbell Curls

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

Total: 2469.18 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 7 x 99.21 lbs

Total: 3560.47 lbs

10. 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

Total: 1587.33 lbs