Chest & Arms

by 7nish

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Summary

  • event_availableApril 9th, 2016
  • schedule1 h
  • equalizer25 sets,  216 reps
  • fitness_center9114 lbs

1. Row Machine Warm Up -5mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Dumbell chest press

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

Total: 790 lbs

3. Seated (dual) bicep dumbell curl

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 6 x 20 lbs

Total: 720 lbs

4. Seated dip

  • Set 1: 12 x 64 lbs
  • Set 2: 10 x 84 lbs
  • Set 3: 8 x 94 lbs
  • Set 4: 6 x 114 lbs

Total: 3044 lbs

5. Bar bicep curl (cable)

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

Total: 910 lbs

6. Rope Tricep Push Down

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

Total: 910 lbs

7. Pectoral fly machine

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 6 x 85 lbs

Total: 2740 lbs