Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJanuary 11th, 2021
  • schedule1 h
  • equalizer40 sets,  415 reps
  • fitness_center35626.7 lbs

1. Straight-Arm Pulldown

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 59.52 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 99.21 lbs
  • Set 5: 12 x 110.23 lbs
  • Set 6: 9 x 110.23 lbs

Total: 5780.52 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 119.05 lbs
  • Set 3: 10 x 130.07 lbs
  • Set 4: 8 x 141.1 lbs

Total: 5048.59 lbs

3. Mid Row - Machine

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 8 x 198.42 lbs
  • Set 4: 7 x 198.42 lbs
  • Set 5: 6 x 198.42 lbs

Total: 7870.5 lbs

4. Lats Pull down - V Bar

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 119.05 lbs
  • Set 4: 10 x 130.07 lbs

Total: 5242.59 lbs

5. One Arm Dumbbell Row

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 8 x 77.16 lbs
  • Set 4: 8 x 77.16 lbs

Total: 2821.92 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 11 x 26.46 lbs
  • Set 4: 10 x 26.46 lbs

Total: 1084.67 lbs

7. Dumbbell Curls

  • Set 1: 12 x 52.91 lbs
  • Set 2: 10 x 52.91 lbs
  • Set 3: 8 x 52.91 lbs
  • Set 4: 6 x 61.73 lbs
  • Set 5: 4 x 70.55 lbs

Total: 2239.9 lbs

8. Cable Rope Hammer Curl

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 8 x 99.21 lbs

Total: 3915.41 lbs

9. Incline Inner Biceps Curl with Dumbbell

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 12 x 35.27 lbs
  • Set 4: 8 x 44.09 lbs

Total: 1622.6 lbs