Englishexpand_more

Arms superset

by cmt

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Summary

  • event_availableJanuary 21st, 2015
  • schedule2 h
  • equalizer50 sets,  456 reps
  • fitness_center53660 lbs

1. Barbell curls

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 5 x 90 lbs
  • Set 4: 5 x 95 lbs
  • Set 5: 4 x 95 lbs

Total: 2625 lbs

2. Tricep rope pushdowns

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 5 x 65 lbs
  • Set 5: 5 x 65 lbs

Total: 1970 lbs

3. Hammer curls

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 5 x 70 lbs

Total: 1910 lbs

4. Floor skull crushers

  • Set 1: 8 x 75 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 8 x 90 lbs
  • Set 4: 8 x 95 lbs
  • Set 5: 8 x 100 lbs

Total: 3560 lbs

5. Incline DB curls

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 7 x 30 lbs
  • Set 4: 7 x 30 lbs
  • Set 5: 6 x 35 lbs

Total: 990 lbs

6. Dips

  • Set 1: 10 x 190 lbs
  • Set 2: 10 x 190 lbs
  • Set 3: 10 x 190 lbs
  • Set 4: 10 x 190 lbs
  • Set 5: 10 x 190 lbs

Total: 9500 lbs

7. Concentration curls

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 7 x 35 lbs
  • Set 4: 5 x 40 lbs
  • Set 5: 4 x 40 lbs

Total: 1045 lbs

8. DB tricep kickbacks

  • Set 1: 8 x 35 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 5 x 60 lbs

Total: 1660 lbs

9. Elevated pushups

  • Set 1: 15 x 190 lbs
  • Set 2: 15 x 190 lbs
  • Set 3: 15 x 190 lbs
  • Set 4: 15 x 190 lbs
  • Set 5: 15 x 190 lbs

Total: 14250 lbs

10. Ab wheel

  • Set 1: 15 x 190 lbs
  • Set 2: 15 x 190 lbs
  • Set 3: 15 x 190 lbs
  • Set 4: 15 x 190 lbs
  • Set 5: 25 x 190 lbs

Total: 16150 lbs