Arm Day

by brandon0292

Settings

lbskgs

Summary

September 29th, 2016
43 minutes
42 sets, 288 reps
20210 lbs

1. Standing dumbbell reverse curls

Set 1: 8 x 27.5 lbs
Set 2: 8 x 27.5 lbs
Set 3: 8 x 32.5 lbs

Total: 700 lbs

2. Hammer curl

Set 1: 8 x 32.5 lbs
Set 2: 8 x 32.5 lbs
Set 3: 8 x 32.5 lbs
Set 4: 4 x 40 lbs

Total: 940 lbs

3. Ez bar curl

Set 1: 7 x 75 lbs
Set 2: 4 x 75 lbs
Set 3: 8 x 65 lbs
Set 4: 8 x 65 lbs

Total: 1865 lbs

4. Reverse grip tricep pushdown

Set 1: 8 x 50 lbs
Set 2: 8 x 70 lbs
Set 3: 8 x 100 lbs
Set 4: 8 x 100 lbs
Set 5: 4 x 120 lbs

Total: 3040 lbs

5. Triceps pushdown-rope

Set 1: 12 x 60 lbs
Set 2: 9 x 90 lbs
Set 3: 8 x 120 lbs
Set 4: 8 x 120 lbs
Set 5: 8 x 120 lbs

Total: 4410 lbs

6. Biceps curl machine

Set 1: 6 x 110 lbs
Set 2: 6 x 110 lbs
Set 3: 6 x 110 lbs

Total: 1980 lbs

7. Tricep pushdown

Set 1: 8 x 120 lbs
Set 2: 8 x 150 lbs
Set 3: 6 x 150 lbs

Total: 3060 lbs

8. Dumbbell curls

Set 1: 2 x 45 lbs
Set 2: 4 x 40 lbs
Set 3: 6 x 35 lbs
Set 4: 5 x 35 lbs
Set 5: 4 x 35 lbs

Total: 775 lbs

9. Cable curls

Set 1: 8 x 45 lbs
Set 2: 8 x 50 lbs
Set 3: 6 x 60 lbs
Set 4: 3 x 70 lbs
Set 5: 2 x 70 lbs
Set 6: 6 x 60 lbs

Total: 1830 lbs

10. Single arm pulldown

Set 1: 8 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 6 x 55 lbs
Set 4: 12 x 40 lbs

Total: 1610 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined