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Arms

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Zusammenfassung

  • event_availableMarch 3rd, 2014
  • schedule1 h
  • equalizer46 sets,  300 reps
  • fitness_center16914 lbs

1. Hammer curls

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

Total: 1240 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: 3 x 65 lbs

Total: 1515 lbs

3. Tricep Pushdown V Bar

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 7 x 60 lbs
  • Set 4: 4 x 65 lbs

Total: 1520 lbs

4. Barbell curls

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

Total: 2055 lbs

5. Blue resistance bb curls

  • Set 1: 8 x 65 lbs
  • Set 2: 7 x 75 lbs
  • Set 3: 5 x 80 lbs
  • Set 4: 3 x 85 lbs

Total: 1700 lbs

6. Cable curls

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 30.5 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 5 x 40 lbs

Total: 924 lbs

7. Concentration curls

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

Total: 615 lbs

8. DB tricep kickbacks

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

Total: 1230 lbs

9. Reverse grip BB curls

  • Set 1: 8 x 55 lbs
  • Set 2: 8 x 65 lbs
  • Set 3: 5 x 75 lbs
  • Set 4: 3 x 80 lbs

Total: 1575 lbs

10. Tricep Pushdown V Bar

  • Set 1: 8 x 50 lbs
  • Set 2: 7 x 55 lbs
  • Set 3: 5 x 60 lbs
  • Set 4: 4 x 65 lbs

Total: 1345 lbs

11. Standing BB tricep raises

  • Set 1: 8 x 65 lbs
  • Set 2: 8 x 85 lbs
  • Set 3: 8 x 95 lbs
  • Set 4: 3 x 105 lbs

Total: 2275 lbs

12. Single arm DB raises

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

Total: 920 lbs