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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMarch 21st, 2025
  • schedule2 h
  • equalizer39 sets,  473 reps
  • fitness_center58581.23 lbs

1. Reverse Grip Pulldowns

  • Set 1: 16 x 90.39 lbs
  • Set 2: 12 x 101.41 lbs
  • Set 3: 12 x 121.25 lbs
  • Set 4: 10 x 130.07 lbs
  • Set 5: 8 x 141.1 lbs

Total: 6547.73 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: 10 x 176.37 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 308.65 lbs
  • Set 5: 7 x 330.69 lbs

Total: 12720.67 lbs

4. One Arm Dumbbell Row

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 10 x 77.16 lbs

Total: 3130.56 lbs

5. Straight-Arm Pulldown

  • Set 1: 16 x 110.23 lbs
  • Set 2: 16 x 141.1 lbs
  • Set 3: 16 x 156.53 lbs
  • Set 4: 12 x 185.19 lbs

Total: 8747.94 lbs

6. One Arm Preacher Curl - Cable

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 10 x 79.37 lbs

Total: 2619.09 lbs

7. Hammer Curl - Cable Rope

  • Set 1: 16 x 79.37 lbs
  • Set 2: 14 x 110.23 lbs
  • Set 3: 14 x 141.1 lbs
  • Set 4: 10 x 169.76 lbs

Total: 6486 lbs

8. Close Grip EZ Bar Cable Curls

  • Set 1: 16 x 110.23 lbs
  • Set 2: 14 x 125.66 lbs
  • Set 3: 12 x 156.53 lbs
  • Set 4: 12 x 169.76 lbs

Total: 7438.4 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: 12 x 66.14 lbs

Total: 2248.72 lbs