Biceps & triceps

by bleacock

Settings

lbskgs

Summary

August 5th, 2021
57 minutes
55 sets, 1120 reps
25070 lbs

1. Cable tri ext single

Set 1: 30 x 5.44 lbs
Set 2: 30 x 5.44 lbs
Set 3: 30 x 5.44 lbs
Set 4: 30 x 5.44 lbs
Set 5: 30 x 5.44 lbs

Total: 816.47 lbs

2. Cable tri ext single reverse

Set 1: 30 x 3.63 lbs
Set 2: 30 x 3.63 lbs
Set 3: 30 x 3.63 lbs
Set 4: 30 x 3.63 lbs
Set 5: 30 x 3.63 lbs

Total: 544.31 lbs

3. 90 degree cable curl

Set 1: 24 x 3.63 lbs
Set 2: 24 x 3.63 lbs
Set 3: 24 x 3.63 lbs
Set 4: 24 x 3.63 lbs
Set 5: 24 x 3.63 lbs

Total: 435.45 lbs

4. Cable curl single

Set 1: 30 x 4.54 lbs
Set 2: 30 x 8.16 lbs
Set 3: 30 x 8.16 lbs
Set 4: 30 x 8.16 lbs
Set 5: 30 x 8.16 lbs

Total: 1115.84 lbs

5. Tricep extension - rope

Set 1: 15 x 18.6 lbs
Set 2: 15 x 18.6 lbs
Set 3: 15 x 18.6 lbs
Set 4: 15 x 18.6 lbs
Set 5: 15 x 18.6 lbs

Total: 1394.8 lbs

6. Tricep overhead - rope (outwards)

Set 1: 15 x 18.6 lbs
Set 2: 15 x 18.6 lbs
Set 3: 15 x 18.6 lbs
Set 4: 15 x 18.6 lbs
Set 5: 15 x 18.6 lbs

Total: 1394.8 lbs

7. Bicep curl rope

Set 1: 20 x 18.6 lbs
Set 2: 20 x 18.6 lbs
Set 3: 20 x 18.6 lbs
Set 4: 20 x 18.6 lbs
Set 5: 20 x 18.6 lbs

Total: 1859.73 lbs

8. Tricep extension

Set 1: 15 x 20.41 lbs
Set 2: 15 x 20.41 lbs
Set 3: 15 x 20.41 lbs
Set 4: 15 x 20.41 lbs
Set 5: 15 x 20.41 lbs

Total: 1530.87 lbs

9. Cable tri ext - reverse bar

Set 1: 15 x 12.25 lbs
Set 2: 15 x 14.51 lbs
Set 3: 15 x 14.51 lbs
Set 4: 15 x 14.51 lbs
Set 5: 15 x 14.51 lbs

Total: 1054.6 lbs

10. Alternating Hammer curls

Set 1: 14 x 8.16 lbs
Set 2: 14 x 8.16 lbs
Set 3: 14 x 8.16 lbs
Set 4: 14 x 8.16 lbs
Set 5: 14 x 8.16 lbs

Total: 571.53 lbs

11. Bench isolate curl

Set 1: 16 x 8.16 lbs
Set 2: 16 x 8.16 lbs
Set 3: 16 x 8.16 lbs
Set 4: 16 x 8.16 lbs
Set 5: 16 x 8.16 lbs

Total: 653.17 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined