Triceps & Biceps

by bleacock

Settings

lbskgs

Summary

January 17th, 2023
40 minutes
55 sets, 1070 reps
39198.19 lbs

1. Alternating Hammer curls

Set 1: 20 x 35.27 lbs
Set 2: 20 x 35.27 lbs
Set 3: 20 x 35.27 lbs
Set 4: 20 x 35.27 lbs
Set 5: 20 x 35.27 lbs

Total: 3527.4 lbs

2. 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

3. Bench isolate curl

Set 1: 16 x 39.68 lbs
Set 2: 16 x 39.68 lbs
Set 3: 16 x 39.68 lbs
Set 4: 16 x 39.68 lbs
Set 5: 16 x 39.68 lbs

Total: 3174.66 lbs

4. Bicep cable curl - bar (reverse)

Set 1: 15 x 26.46 lbs
Set 2: 15 x 26.46 lbs
Set 3: 15 x 26.46 lbs
Set 4: 15 x 26.46 lbs
Set 5: 15 x 26.46 lbs

Total: 1984.16 lbs

5. Tricep extension

Set 1: 15 x 66.14 lbs
Set 2: 15 x 66.14 lbs
Set 3: 15 x 66.14 lbs
Set 4: 15 x 66.14 lbs
Set 5: 15 x 66.14 lbs

Total: 4960.4 lbs

6. 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

7. Tricep extension - rope

Set 1: 20 x 46.3 lbs
Set 2: 20 x 46.3 lbs
Set 3: 20 x 46.3 lbs
Set 4: 20 x 46.3 lbs
Set 5: 20 x 46.3 lbs

Total: 4629.71 lbs

8. Tricep overhead - rope (outwards)

Set 1: 20 x 46.3 lbs
Set 2: 20 x 46.3 lbs
Set 3: 20 x 46.3 lbs
Set 4: 20 x 46.3 lbs
Set 5: 20 x 46.3 lbs

Total: 4629.71 lbs

9. Bicep curl rope

Set 1: 15 x 46.3 lbs
Set 2: 20 x 46.3 lbs
Set 3: 20 x 46.3 lbs
Set 4: 20 x 46.3 lbs
Set 5: 20 x 46.3 lbs

Total: 4398.22 lbs

10. 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

11. 90 degree cable curl

Set 1: 20 x 22.05 lbs
Set 2: 20 x 22.05 lbs
Set 3: 20 x 17.64 lbs
Set 4: 20 x 17.64 lbs
Set 5: 20 x 17.64 lbs

Total: 1940.07 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined