Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 3rd, 2022
  • schedule1 h
  • equalizer37 sets,  387 reps
  • fitness_center38889.54 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: 12 x 132.28 lbs
  • Set 5: 8 x 154.32 lbs
  • Set 6: 6 x 154.32 lbs

Total: 6922.52 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: 10 x 154.32 lbs
  • Set 5: 8 x 176.37 lbs

Total: 7716.18 lbs

3. Mid Row - Weights

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 12 x 264.55 lbs
  • Set 5: 8 x 308.65 lbs
  • Set 6: 5 x 352.74 lbs

Total: 13756.85 lbs

4. Seated Cable Rows - Reverse Grip

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 99.21 lbs

Total: 3439.21 lbs

5. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 10 x 27.56 lbs
  • Set 4: 10 x 27.56 lbs

Total: 1080.27 lbs

6. Barbell Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2513.27 lbs

7. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 8 x 77.16 lbs

Total: 2843.96 lbs

8. One-Arm High Cable Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 8 x 22.05 lbs

Total: 617.29 lbs