Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

February 6th, 2021
1 h
49 sets, 512 reps
45688.6 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: 6 x 198.42 lbs
Set 6: 4 x 198.42 lbs

Total: 8994.86 lbs

3. Mid Row - Machine

Set 1: 12 x 132.28 lbs
Set 2: 12 x 176.37 lbs
Set 3: 12 x 176.37 lbs
Set 4: 10 x 198.42 lbs
Set 5: 8 x 198.42 lbs

Total: 9391.69 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: 9 x 130.07 lbs
Set 5: 8 x 130.07 lbs

Total: 6153.1 lbs

5. One Arm Dumbbell Row

Set 1: 12 x 57.32 lbs
Set 2: 12 x 57.32 lbs
Set 3: 10 x 61.73 lbs
Set 4: 8 x 61.73 lbs

Total: 2486.81 lbs

6. Preacher - Machine

Set 1: 12 x 39.68 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 50.71 lbs
Set 4: 8 x 50.71 lbs
Set 5: 8 x 50.71 lbs
Set 6: 4 x 59.52 lbs

Total: 2610.27 lbs

7. Dumbbell Curls

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

Total: 2433.9 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: 5 x 70.55 lbs
Set 7: 5 x 50.71 lbs

Total: 5187.48 lbs

9. One-Arm High Cable Curl

Set 1: 12 x 19.84 lbs

Total: 238.1 lbs

10. Concentration Curls with Dumbbell

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 10 x 52.91 lbs
Set 4: 10 x 52.91 lbs

Total: 2116.44 lbs

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