Arms

by 09jowelsh

Settings

Grid view
List View

Summary

  • event_availableJanuary 9th, 2017
  • schedule1 h
  • equalizer37 sets, 590 reps
  • fitness_center

1. Standing dumbbell curls

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

Total: 

2. Preacher curls

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

Total: 

3. Concentration curls

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

Total: 

4. Cable curl negatives

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

Total: 

5. Dumbbell skull crushers

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

Total: 

6. Overhead Cable extensions

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

7. One-armed pull downs

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

Total: 

8. Cable pull downs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

9. Forearm curls

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

Total: 

10. Reverse forearm curls

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

Total: