Arms and abs

by cmt

Settings

lbskgs

Summary

December 30th, 2016
2 h
36 sets, 566 reps
61415 lbs

1. Standing DB tricep raises

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

Total: 1260 lbs

2. Seated DB curls

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

Total: 900 lbs

3. Ab cable crunches

Set 1: 30 x 90 lbs
Set 2: 30 x 90 lbs
Set 3: 30 x 91 lbs

Total: 8130 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. Cable curls

Set 1: 12 x 42.5 lbs
Set 2: 12 x 45 lbs
Set 3: 12 x 47.5 lbs

Total: 1620 lbs

6. Curly bar Curls

Set 1: 12 x 60 lbs
Set 2: 12 x 62 lbs
Set 3: 12 x 63 lbs

Total: 2220 lbs

7. Ab Straps

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

Total: 8325 lbs

8. Reverse grip curls

Set 1: 12 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 12 x 30 lbs

Total: 1035 lbs

9. Dips

Set 1: 15 x 185 lbs
Set 2: 15 x 185 lbs
Set 3: 18 x 185 lbs

Total: 8880 lbs

10. Reverse grip bench

Set 1: 12 x 105 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 115 lbs

Total: 3960 lbs

11. Obliques

Set 1: 12 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs

Total: 5040 lbs

12. Skull Crushers

Set 1: 12 x 85 lbs
Set 2: 12 x 90 lbs
Set 3: 14 x 92.5 lbs

Total: 3395 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined