Back & Biceps - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

December 8th, 2021
1 h
42 sets, 464 reps
48146.75 lbs

1. Reverse Grip Pulldowns

Set 1: 16 x 50.71 lbs
Set 2: 12 x 79.37 lbs
Set 3: 12 x 90.39 lbs
Set 4: 12 x 99.21 lbs
Set 5: 10 x 110.23 lbs

Total: 5141.18 lbs

2. High Rows

Set 1: 20 x 44.09 lbs
Set 2: 14 x 88.18 lbs
Set 3: 12 x 132.28 lbs
Set 4: 12 x 154.32 lbs
Set 5: 9 x 176.37 lbs
Set 6: 8 x 176.37 lbs

Total: 8553.94 lbs

3. Lats Pull down - Weights Machine

Set 1: 16 x 88.18 lbs
Set 2: 12 x 132.28 lbs
Set 3: 12 x 176.37 lbs
Set 4: 12 x 198.42 lbs
Set 5: 7 x 220.46 lbs
Set 6: 5 x 220.46 lbs

Total: 10141.26 lbs

4. Mid Row - Weights

Set 1: 14 x 88.18 lbs
Set 2: 12 x 176.37 lbs
Set 3: 12 x 220.46 lbs
Set 4: 11 x 220.46 lbs
Set 5: 9 x 264.55 lbs
Set 6: 6 x 275.58 lbs

Total: 12456.12 lbs

5. Preacher - Machine

Set 1: 12 x 50.71 lbs
Set 2: 12 x 59.52 lbs
Set 3: 12 x 59.52 lbs
Set 4: 8 x 70.55 lbs
Set 5: 6 x 70.55 lbs

Total: 3024.74 lbs

6. Barbell Curls

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 55.12 lbs
Set 4: 10 x 66.14 lbs
Set 5: 8 x 66.14 lbs

Total: 3042.38 lbs

7. Hammer Curl - Cable Rope

Set 1: 12 x 70.55 lbs
Set 2: 12 x 70.55 lbs
Set 3: 11 x 79.37 lbs
Set 4: 10 x 90.39 lbs
Set 5: 7 x 90.39 lbs

Total: 4102.8 lbs

8. Concentration Curls with Dumbbell

Set 1: 12 x 35.27 lbs
Set 2: 12 x 35.27 lbs
Set 3: 10 x 44.09 lbs
Set 4: 9 x 44.09 lbs

Total: 1684.33 lbs

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