Arms

by certain112

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Summary

  • event_availableApril 1st, 2015
  • schedule42 minutes
  • equalizer36 sets, 345 reps
  • fitness_center

1. Bike

  • Set 1: 6 x 

Total: 

2. Dumbbell Biceps Curl

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 12 x 

Total: 

3. Seated hammer curls

  • Set 1: 14 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

4. Hammer curls

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 
  • Set 4: 0 x 

Total: 

5. Tricep Dumbell Kickback

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 0 x 

Total: 

6. Reverse Flys

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

7. Palms-up (over bench) wrist curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

8. Palms-down (over bench) wrist curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

9. Rope Cable Hammer Curl

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 0 x 

Total: 

10. Tricep Pushdown - rope

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 0 x 

Total: 

11. Overhead Bar Pulldown

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

12. Ab Crunch

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: