Englishexpand_more

Biceps

by bleacock

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Summary

  • event_availableAugust 7th, 2024
  • schedule20 minutes
  • equalizer35 sets,  740 reps
  • fitness_center22200.55 lbs

1. Front Alternate Hammer Curl

  • Set 1: 24 x 30.86 lbs
  • Set 2: 24 x 30.86 lbs
  • Set 3: 24 x 30.86 lbs
  • Set 4: 24 x 30.86 lbs
  • Set 5: 24 x 30.86 lbs

Total: 3703.77 lbs

2. Alternating Hammer curls

  • Set 1: 16 x 35.27 lbs
  • Set 2: 16 x 35.27 lbs
  • Set 3: 16 x 35.27 lbs
  • Set 4: 16 x 35.27 lbs
  • Set 5: 16 x 35.27 lbs

Total: 2821.92 lbs

3. Cable tri ext single reverse

  • Set 1: 30 x 22.05 lbs
  • Set 2: 30 x 22.05 lbs
  • Set 3: 30 x 22.05 lbs
  • Set 4: 30 x 22.05 lbs
  • Set 5: 30 x 22.05 lbs

Total: 3306.93 lbs

4. 90 degree cable curl

  • Set 1: 24 x 17.64 lbs
  • Set 2: 24 x 17.64 lbs
  • Set 3: 24 x 17.64 lbs
  • Set 4: 24 x 17.64 lbs
  • Set 5: 24 x 17.64 lbs

Total: 2116.44 lbs

5. Cable curl single

  • Set 1: 24 x 22.05 lbs
  • Set 2: 24 x 22.05 lbs
  • Set 3: 24 x 22.05 lbs
  • Set 4: 24 x 22.05 lbs
  • Set 5: 24 x 22.05 lbs

Total: 2645.55 lbs

6. Tricep extension - rope

  • Set 1: 15 x 50.71 lbs
  • Set 2: 15 x 50.71 lbs
  • Set 3: 15 x 50.71 lbs
  • Set 4: 15 x 50.71 lbs
  • Set 5: 15 x 50.71 lbs

Total: 3802.97 lbs

7. Tricep overhead - rope (outwards)

  • Set 1: 15 x 50.71 lbs
  • Set 2: 15 x 50.71 lbs
  • Set 3: 15 x 50.71 lbs
  • Set 4: 15 x 50.71 lbs
  • Set 5: 15 x 50.71 lbs

Total: 3802.97 lbs