Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 4th, 2021
  • schedule1 h
  • equalizer44 sets,  454 reps
  • fitness_center47117.19 lbs

1. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 130.07 lbs
  • Set 3: 10 x 130.07 lbs
  • Set 4: 10 x 141.1 lbs
  • Set 5: 6 x 160.94 lbs

Total: 6428.68 lbs

2. Mid Row - Machine

  • Set 1: 16 x 132.28 lbs
  • Set 2: 10 x 176.37 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 220.46 lbs
  • Set 5: 6 x 242.51 lbs

Total: 8862.58 lbs

3. Lats Pull down - Machine

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 119.05 lbs
  • Set 3: 12 x 141.1 lbs
  • Set 4: 10 x 160.94 lbs
  • Set 5: 8 x 180.78 lbs

Total: 7262.03 lbs

4. T-Bar Rows

  • Set 1: 12 x 132.28 lbs
  • Set 2: 10 x 154.32 lbs
  • Set 3: 10 x 154.32 lbs
  • Set 4: 8 x 176.37 lbs

Total: 6084.76 lbs

5. Straight-Arm Pulldown

  • Set 1: 12 x 90.39 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 10 x 99.21 lbs
  • Set 4: 9 x 110.23 lbs

Total: 4259.33 lbs

6. Pec Fly - Reverse

  • 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 119.05 lbs

Total: 5132.36 lbs

7. Preacher - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 11 x 59.52 lbs
  • Set 4: 7 x 59.52 lbs

Total: 2288.4 lbs

8. Dumbbell Curls

  • Set 1: 12 x 44.09 lbs
  • Set 2: 10 x 52.91 lbs
  • Set 3: 8 x 61.73 lbs
  • Set 4: 7 x 61.73 lbs
  • Set 5: 4 x 70.55 lbs

Total: 2266.35 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 52.91 lbs
  • Set 2: 12 x 61.73 lbs
  • Set 3: 10 x 70.55 lbs
  • Set 4: 8 x 79.37 lbs

Total: 2716.1 lbs

10. Incline Inner Biceps Curl with Dumbbell

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1816.61 lbs