Englishexpand_more

Bicep & Tricep

by 7nish

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Summary

  • event_availableDecember 14th, 2016
  • schedule1 h
  • equalizer30 sets,  280 reps
  • fitness_center5360 lbs

1. Barbell curl (bicep)

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 6 x 25 lbs
  • Set 6: 5 x 30 lbs

Total: 1585 lbs

2. Dumbbell skullcrusher (tricep)

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 8 x 10 lbs
  • Set 5: 6 x 10 lbs
  • Set 6: 5 x 12 lbs

Total: 570 lbs

3. Reverse tricep cable pull down

  • Set 1: 15 x 17.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 10 x 27.5 lbs
  • Set 4: 8 x 27.5 lbs
  • Set 5: 6 x 27.5 lbs
  • Set 6: 5 x 32.5 lbs

Total: 1355 lbs

4. Bar bicep curl (cable)

  • Set 1: 15 x 7.5 lbs
  • Set 2: 12 x 7.5 lbs
  • Set 3: 10 x 12.5 lbs
  • Set 4: 8 x 17.5 lbs
  • Set 5: 6 x 17.5 lbs
  • Set 6: 5 x 22.5 lbs

Total: 685 lbs

5. Bicep curl (isolated machine)

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 6 x 25 lbs
  • Set 6: 5 x 30 lbs

Total: 1165 lbs