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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJune 29th, 2021
  • schedule1 h
  • equalizer45 sets,  458 reps
  • fitness_center49156.47 lbs

1. Wide Grip Lats Pulldown - Parallel Bar

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 130.07 lbs
  • Set 3: 9 x 149.91 lbs
  • Set 4: 8 x 149.91 lbs
  • Set 5: 6 x 160.94 lbs

Total: 6397.81 lbs

2. Seated Cable Rows

  • Set 1: 12 x 99.21 lbs
  • Set 2: 12 x 119.05 lbs
  • Set 3: 10 x 130.07 lbs
  • Set 4: 8 x 141.1 lbs

Total: 5048.59 lbs

3. Mid Row - Machine

  • Set 1: 16 x 132.28 lbs
  • Set 2: 10 x 176.37 lbs
  • Set 3: 10 x 220.46 lbs
  • Set 4: 7 x 242.51 lbs
  • Set 5: 5 x 264.55 lbs

Total: 9105.09 lbs

4. Lats Pull down - Weights Machine

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 176.37 lbs
  • Set 3: 9 x 198.42 lbs
  • Set 4: 9 x 198.42 lbs
  • Set 5: 6 x 220.46 lbs

Total: 8598.03 lbs

5. Straight-Arm Pulldown

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

Total: 4475.38 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. 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: 9 x 66.14 lbs
  • Set 5: 5 x 77.16 lbs
  • Set 6: 4 x 77.16 lbs

Total: 3273.86 lbs

8. Dumbbell Hammer

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

Total: 2786.64 lbs

9. Incline Dumbbell Curl

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 8 x 52.91 lbs

Total: 2010.62 lbs

10. Concentration Curls with Dumbbell

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

Total: 2328.08 lbs