Arms

nach cmt

Einstellungen

lbskgs

Zusammenfassung

December 16th, 2013
2 h
36 sets, 179 reps
9870 lbs

1. Hammer curls

Set 1: 5 x 30 lbs
Set 2: 5 x 35 lbs
Set 3: 5 x 35 lbs

Total: 500 lbs

2. Seated DB tricep raises

Set 1: 5 x 50 lbs
Set 2: 5 x 50 lbs
Set 3: 5 x 50 lbs

Total: 750 lbs

3. Tricep rope pushdowns

Set 1: 5 x 30 lbs
Set 2: 5 x 45 lbs
Set 3: 5 x 55 lbs

Total: 650 lbs

4. Reverse grip BB curls

Set 1: 5 x 55 lbs
Set 2: 5 x 65 lbs
Set 3: 5 x 75 lbs

Total: 975 lbs

5. Standing BB tricep raises

Set 1: 5 x 75 lbs
Set 2: 5 x 85 lbs
Set 3: 5 x 95 lbs

Total: 1275 lbs

6. Curly bar Curls

Set 1: 5 x 75 lbs
Set 2: 5 x 85 lbs
Set 3: 5 x 95 lbs

Total: 1275 lbs

7. DB tricep kickbacks

Set 1: 5 x 50 lbs
Set 2: 5 x 50 lbs
Set 3: 5 x 50 lbs

Total: 750 lbs

8. Blue resistance bb curls

Set 1: 5 x 65 lbs
Set 2: 5 x 55 lbs
Set 3: 5 x 55 lbs

Total: 875 lbs

9. Floor skull crushers

Set 1: 5 x 75 lbs
Set 2: 5 x 85 lbs
Set 3: 5 x 95 lbs

Total: 1275 lbs

10. Wrist curls

Set 1: 5 x 60 lbs
Set 2: 5 x 75 lbs
Set 3: 5 x 85 lbs

Total: 1100 lbs

11. Wrist roll-ups out grip

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

Total: 70 lbs

12. Concentration curls

Set 1: 5 x 20 lbs
Set 2: 5 x 25 lbs
Set 3: 5 x 30 lbs

Total: 375 lbs

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