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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 10th, 2024
  • schedule1 h
  • equalizer38 sets,  426 reps
  • fitness_center42758.66 lbs

1. Reverse Grip Pulldowns

  • Set 1: 16 x 70.55 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 10 x 130.07 lbs
  • Set 5: 8 x 141.1 lbs

Total: 6336.09 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: 8 x 220.46 lbs
  • Set 5: 8 x 220.46 lbs

Total: 8642.12 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 264.55 lbs

Total: 10053.08 lbs

4. Barbell Row - One Arm

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 9 x 110.23 lbs
  • Set 4: 8 x 110.23 lbs

Total: 3990.37 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 121.25 lbs

Total: 4814.9 lbs

6. Preacher Curl with Cable

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

Total: 1763.7 lbs

7. Bicep Cable Curl - One Arm

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 30.86 lbs
  • Set 3: 12 x 39.68 lbs
  • Set 4: 10 x 39.68 lbs

Total: 1481.51 lbs

8. 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

9. One-Arm High Cable Curl

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2116.44 lbs