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Englishexpand_more

Triceps & Biceps

by bleacock

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Summary

  • event_availableJune 22nd, 2023
  • schedule40 minutes
  • equalizer45 sets,  910 reps
  • fitness_center35229.87 lbs

1. Tricep extension - rope

  • Set 1: 15 x 57.32 lbs
  • Set 2: 15 x 57.32 lbs
  • Set 3: 15 x 57.32 lbs
  • Set 4: 15 x 57.32 lbs
  • Set 5: 15 x 57.32 lbs

Total: 4299.01 lbs

2. Tricep overhead - rope (outwards)

  • Set 1: 15 x 46.3 lbs
  • Set 2: 15 x 46.3 lbs
  • Set 3: 15 x 46.3 lbs
  • Set 4: 15 x 46.3 lbs
  • Set 5: 15 x 46.3 lbs

Total: 3472.28 lbs

3. Bicep curl rope

  • Set 1: 20 x 57.32 lbs
  • Set 2: 20 x 57.32 lbs
  • Set 3: 20 x 57.32 lbs
  • Set 4: 20 x 57.32 lbs
  • Set 5: 20 x 57.32 lbs

Total: 5732.02 lbs

4. Tricep extension

  • Set 1: 15 x 70.55 lbs
  • Set 2: 15 x 70.55 lbs
  • Set 3: 15 x 70.55 lbs
  • Set 4: 15 x 70.55 lbs
  • Set 5: 15 x 70.55 lbs

Total: 5291.09 lbs

5. Cable tri ext - reverse bar

  • Set 1: 15 x 46.3 lbs
  • Set 2: 15 x 46.3 lbs
  • Set 3: 15 x 46.3 lbs
  • Set 4: 15 x 46.3 lbs
  • Set 5: 15 x 46.3 lbs

Total: 3472.28 lbs

6. Cable tri ext single reverse

  • Set 1: 30 x 26.46 lbs
  • Set 2: 30 x 26.46 lbs
  • Set 3: 30 x 26.46 lbs
  • Set 4: 30 x 26.46 lbs
  • Set 5: 30 x 26.46 lbs

Total: 3968.32 lbs

7. 90 degree cable curl

  • 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

8. Cable curl single

  • Set 1: 24 x 26.46 lbs
  • Set 2: 24 x 26.46 lbs
  • Set 3: 24 x 26.46 lbs
  • Set 4: 24 x 26.46 lbs
  • Set 5: 24 x 26.46 lbs

Total: 3174.66 lbs

9. Front Alternate Hammer Curl

  • Set 1: 24 x 26.46 lbs
  • Set 2: 24 x 26.46 lbs
  • Set 3: 24 x 26.46 lbs
  • Set 4: 24 x 26.46 lbs
  • Set 5: 24 x 26.46 lbs

Total: 3174.66 lbs