Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJanuary 29th, 2024
  • schedule1 h
  • equalizer40 sets,  450 reps
  • fitness_center35081.06 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 6 x 154.32 lbs

Total: 5423.37 lbs

2. Wide Grip Lats Pulldown

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 7 x 176.37 lbs
  • Set 5: 5 x 187.39 lbs

Total: 6933.54 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 264.55 lbs
  • Set 3: 10 x 308.65 lbs
  • Set 4: 8 x 352.74 lbs

Total: 11199.48 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 60.63 lbs
  • Set 4: 6 x 60.63 lbs
  • Set 5: 6 x 60.63 lbs

Total: 2524.29 lbs

5. Cable Rows - Reverse (Bench Supported)

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 110.23 lbs

Total: 3791.95 lbs

6. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 10 x 33.07 lbs
  • Set 5: 5 x 38.58 lbs

Total: 1581.82 lbs

7. Bicep Cable Curls

  • Set 1: 19 x 22.05 lbs
  • Set 2: 16 x 33.07 lbs
  • Set 3: 16 x 38.58 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2094.39 lbs

8. Cable Rope Hammer Curl - One Arm

  • Set 1: 20 x 11.02 lbs
  • Set 2: 14 x 16.53 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 10 x 22.05 lbs

Total: 870.83 lbs

9. One-Arm High Cable Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 12 x 16.53 lbs

Total: 661.39 lbs