Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableMarch 13th, 2021
  • schedule1 h
  • equalizer43 sets,  490 reps
  • fitness_center46473.44 lbs

1. Straight-Arm Pulldown

  • Set 1: 20 x 30.86 lbs
  • Set 2: 20 x 50.71 lbs
  • Set 3: 16 x 79.37 lbs
  • Set 4: 12 x 90.39 lbs
  • Set 5: 10 x 110.23 lbs
  • Set 6: 8 x 110.23 lbs

Total: 5970.12 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 88.18 lbs
  • Set 3: 16 x 132.28 lbs
  • Set 4: 12 x 176.37 lbs
  • Set 5: 10 x 176.37 lbs
  • Set 6: 8 x 198.42 lbs
  • Set 7: 6 x 220.46 lbs

Total: 11552.22 lbs

3. Mid Row - Machine

  • Set 1: 16 x 132.28 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 10 x 176.37 lbs
  • Set 5: 8 x 198.42 lbs
  • Set 6: 6 x 220.46 lbs

Total: 10405.82 lbs

4. Lats Pull down - V Bar

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 119.05 lbs
  • Set 4: 6 x 130.07 lbs

Total: 4854.58 lbs

5. Bent Over Barbell Row

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 9 x 132.28 lbs

Total: 5158.82 lbs

6. Preacher - Machine

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 39.68 lbs
  • Set 3: 11 x 50.71 lbs
  • Set 4: 7 x 50.71 lbs

Total: 1865.11 lbs

7. Barbell Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 9 x 66.14 lbs
  • Set 4: 7 x 66.14 lbs

Total: 2380.99 lbs

8. Dumbbell Hammer

  • Set 1: 12 x 52.91 lbs
  • Set 2: 12 x 52.91 lbs
  • Set 3: 10 x 61.73 lbs
  • Set 4: 9 x 70.55 lbs

Total: 2522.09 lbs

9. Concentration Curls with Dumbbell

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 9 x 44.09 lbs
  • Set 4: 7 x 44.09 lbs

Total: 1763.7 lbs