Arms

by 09jowelsh

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Summary

  • event_availableAugust 22nd, 2016
  • schedule1 h
  • equalizer35 sets, 561 reps
  • fitness_center

1. Incline seated dumbbell curls

  • Set 1: 24 x 

Total: 

2. Standing dumbbell curls

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

Total: 

3. Cable Preacher curls

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

Total: 

4. Concentration curls

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

Total: 

5. Dips

launchMore about this exercise

  • Set 1: 15 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 

Total: 

6. Close grip cable bench press

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

Total: 

7. Overhead Cable extensions

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

Total: 

8. One-armed pull downs

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

Total: 

9. Reverse forearm curls

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

Total: 

10. Forearm curls

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

Total: 

11. Grip

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

Total: 

12. Grip pinch

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

Total: