Arms and abs

by cmt

Settings

lbskgs

Summary

January 14th, 2017
2 h
36 sets, 684 reps
67385 lbs

1. Seated DB curls

Set 1: 12 x 20 lbs
Set 2: 12 x 25 lbs
Set 3: 15 x 25 lbs

Total: 915 lbs

2. Ab cable crunches

Set 1: 50 x 75 lbs
Set 2: 50 x 80 lbs
Set 3: 50 x 80 lbs

Total: 11750 lbs

3. Hammer curls

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 15 x 40 lbs

Total: 1440 lbs

4. Ab wheel

Set 1: 30 x 185 lbs
Set 2: 30 x 185 lbs
Set 3: 30 x 185 lbs

Total: 16650 lbs

5. Curly bar Curls

Set 1: 12 x 60 lbs
Set 2: 12 x 65 lbs
Set 3: 12 x 65 lbs

Total: 2280 lbs

6. Ab Straps

Set 1: 15 x 185 lbs
Set 2: 15 x 185 lbs
Set 3: 15 x 185 lbs

Total: 8325 lbs

7. Reverse grip curls

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 35 lbs

Total: 1140 lbs

8. Tricep Pushdown V Bar

Set 1: 12 x 85 lbs
Set 2: 12 x 87.5 lbs
Set 3: 12 x 90 lbs

Total: 3150 lbs

9. Dips

Set 1: 12 x 185 lbs
Set 2: 18 x 185 lbs
Set 3: 18 x 185 lbs

Total: 8880 lbs

10. Reverse grip bench

Set 1: 12 x 110 lbs
Set 2: 12 x 112.5 lbs
Set 3: 12 x 115 lbs

Total: 4050 lbs

11. Skull Crushers

Set 1: 12 x 100 lbs
Set 2: 12 x 102.5 lbs
Set 3: 15 x 105 lbs

Total: 4005 lbs

12. Stability ball crunches

Set 1: 30 x 50 lbs
Set 2: 30 x 55 lbs
Set 3: 30 x 55 lbs

Total: 4800 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined