Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 30th, 2021
1 h
45 sets, 485 reps
41872.4 lbs

1. Straight-Arm Pulldown

Set 1: 20 x 39.68 lbs
Set 2: 16 x 59.52 lbs
Set 3: 12 x 90.39 lbs
Set 4: 12 x 99.21 lbs
Set 5: 10 x 110.23 lbs
Set 6: 8 x 119.05 lbs

Total: 6075.94 lbs

2. Lats Pull down - Weights Machine

Set 1: 20 x 66.14 lbs
Set 2: 16 x 110.23 lbs
Set 3: 14 x 154.32 lbs
Set 4: 10 x 176.37 lbs
Set 5: 8 x 176.37 lbs

Total: 8421.66 lbs

3. Seated Cable Rows

Set 1: 12 x 99.21 lbs
Set 2: 12 x 110.23 lbs
Set 3: 12 x 119.05 lbs
Set 4: 8 x 130.07 lbs

Total: 4982.45 lbs

4. Wide Grip Lats Pulldown - Parallel Bar

Set 1: 12 x 99.21 lbs
Set 2: 12 x 110.23 lbs
Set 3: 12 x 119.05 lbs
Set 4: 8 x 130.07 lbs
Set 5: 7 x 130.07 lbs

Total: 5892.96 lbs

5. Bent Over Barbell Row

Set 1: 12 x 88.18 lbs
Set 2: 12 x 110.23 lbs
Set 3: 12 x 110.23 lbs
Set 4: 10 x 110.23 lbs
Set 5: 8 x 110.23 lbs

Total: 5687.93 lbs

6. Preacher - Machine

Set 1: 12 x 39.68 lbs
Set 2: 12 x 39.68 lbs
Set 3: 8 x 50.71 lbs
Set 4: 8 x 50.71 lbs
Set 5: 8 x 50.71 lbs

Total: 2169.35 lbs

7. Barbell Curls

Set 1: 12 x 55.12 lbs
Set 2: 12 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 8 x 66.14 lbs

Total: 2513.27 lbs

8. Hammer Curl - Cable Rope

Set 1: 12 x 79.37 lbs
Set 2: 12 x 90.39 lbs
Set 3: 12 x 99.21 lbs
Set 4: 9 x 110.23 lbs
Set 5: 4 x 90.39 lbs
Set 6: 4 x 70.55 lbs
Set 7: 4 x 50.71 lbs

Total: 5066.22 lbs

9. One-Arm High Cable Curl

Set 1: 12 x 19.84 lbs
Set 2: 12 x 19.84 lbs
Set 3: 10 x 30.86 lbs
Set 4: 9 x 30.86 lbs

Total: 1062.63 lbs

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