Englishexpand_more

Arms superset

by cmt

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Summary

  • event_availableJanuary 14th, 2015
  • schedule2 h
  • equalizer52 sets,  362 reps
  • fitness_center34116 lbs

1. Barbell curls

  • Set 1: 8 x 75 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 85 lbs
  • Set 4: 6 x 90 lbs
  • Set 5: 5 x 95 lbs

Total: 2935 lbs

2. Reverse grip bench

  • Set 1: 8 x 95 lbs
  • Set 2: 8 x 105 lbs
  • Set 3: 8 x 115 lbs
  • Set 4: 7 x 125 lbs
  • Set 5: 6 x 135 lbs

Total: 4205 lbs

3. Hammer curls

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

Total: 1680 lbs

4. Narrow grip bench

  • Set 1: 8 x 115 lbs
  • Set 2: 8 x 125 lbs
  • Set 3: 6 x 135 lbs
  • Set 4: 6 x 135 lbs
  • Set 5: 3 x 145 lbs

Total: 3975 lbs

5. Incline DB curls

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

Total: 865 lbs

6. Tricep Pushdown V Bar

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 65 lbs
  • Set 5: 5 x 70 lbs

Total: 2190 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: 2 x 40 lbs

Total: 965 lbs

8. Dips

  • Set 1: 8 x 188 lbs
  • Set 2: 8 x 188 lbs
  • Set 3: 8 x 188 lbs
  • Set 4: 8 x 188 lbs
  • Set 5: 8 x 188 lbs

Total: 7520 lbs

9. Wrist curls

  • Set 1: 8 x 65 lbs
  • Set 2: 8 x 75 lbs
  • Set 3: 8 x 85 lbs
  • Set 4: 5 x 95 lbs
  • Set 5: 5 x 95 lbs

Total: 2750 lbs

10. Wrist roll-ups out grip

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

Total: 75 lbs

11. Ab wheel

  • Set 1: 25 x 188 lbs

Total: 4700 lbs

12. Ab Straps

  • Set 1: 12 x 188 lbs

Total: 2256 lbs