Arms and abs

by 09jowelsh

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Summary

  • event_availableJuly 5th, 2016
  • schedule1 h
  • equalizer44 sets, 668 reps
  • fitness_center

1. Crunches

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

2. Knee lifts

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

3. Side bends

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

4. Standing dumbbell curls

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 20 x 
  • Set 4: 16 x 

Total: 

5. Preacher curls

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

6. Concentration curls

  • Set 1: 20 x 
  • Set 2: 20 x 
  • Set 3: 20 x 

Total: 

7. Reverse forearm curls

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

8. Forearm curls

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

9. Grip

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

10. Grip pinch

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

11. Dips

launchMore about this exercise

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

12. Close grip bench press

  • Set 1: 8 x 
  • Set 2: 6 x 
  • Set 3: 4 x 

Total: 

13. Overhead Cable pull

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

14. One-armed pull downs

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 30 x 

Total: