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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableApril 24th, 2024
  • schedule1 h
  • equalizer42 sets,  466 reps
  • fitness_center39650.14 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: 10 x 132.28 lbs
  • Set 5: 8 x 154.32 lbs

Total: 5732.02 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: 7 x 176.37 lbs
  • Set 5: 5 x 187.39 lbs

Total: 6933.54 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 264.55 lbs
  • Set 3: 10 x 308.65 lbs
  • Set 4: 8 x 352.74 lbs

Total: 11199.48 lbs

4. Barbell Row - One Arm

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 9 x 110.23 lbs
  • Set 4: 8 x 110.23 lbs

Total: 3990.37 lbs

5. Straight-Arm Pulldown

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

Total: 2380.99 lbs

6. High Cable Rear-Delt Fly

  • Set 1: 20 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 8 x 44.09 lbs
  • Set 4: 8 x 44.09 lbs

Total: 1543.24 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 27.56 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 8 x 38.58 lbs

Total: 1433 lbs

8. Bicep Cable Curl - One Arm

  • Set 1: 12 x 16.53 lbs
  • Set 2: 12 x 16.53 lbs
  • Set 3: 10 x 22.05 lbs
  • Set 4: 8 x 22.05 lbs

Total: 793.66 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 77.16 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 7 x 99.21 lbs

Total: 3560.47 lbs

10. Barbell Curls - Half to Forehead

  • Set 1: 20 x 27.56 lbs
  • Set 2: 16 x 33.07 lbs
  • Set 3: 14 x 33.07 lbs
  • Set 4: 14 x 38.58 lbs

Total: 2083.37 lbs