Arms

nach cmt

Einstellungen

lbskgs

Zusammenfassung

December 12th, 2021
2 h
40 sets, 222 reps
11667 lbs

1. Floor skull crushers

Set 1: 5 x 85 lbs
Set 2: 5 x 57.5 lbs
Set 3: 5 x 90 lbs
Set 4: 5 x 92.5 lbs
Set 5: 8 x 92.5 lbs

Total: 2365 lbs

2. Cable curls

Set 1: 5 x 45 lbs
Set 2: 5 x 47.5 lbs
Set 3: 5 x 50 lbs
Set 4: 5 x 52.5 lbs
Set 5: 8 x 55 lbs

Total: 1415 lbs

3. Small bar tricep cable pushdowns

Set 1: 5 x 62.5 lbs
Set 2: 5 x 62.5 lbs
Set 3: 5 x 65 lbs
Set 4: 5 x 67.5 lbs
Set 5: 8 x 70 lbs

Total: 1847.5 lbs

4. Curly bar Curls

Set 1: 5 x 62 lbs
Set 2: 5 x 65 lbs
Set 3: 5 x 67.5 lbs
Set 4: 5 x 70 lbs
Set 5: 8 x 71.5 lbs

Total: 1894.5 lbs

5. Tricep rope pushdowns

Set 1: 5 x 60 lbs
Set 2: 5 x 62.5 lbs
Set 3: 5 x 65 lbs
Set 4: 5 x 67.5 lbs
Set 5: 8 x 70 lbs

Total: 1835 lbs

6. DB preacher curls

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

Total: 655 lbs

7. Single arm DB raises

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

Total: 905 lbs

8. Behind head cable curl

Set 1: 5 x 25 lbs
Set 2: 5 x 26 lbs
Set 3: 5 x 27.5 lbs
Set 4: 5 x 27.5 lbs
Set 5: 8 x 27.5 lbs

Total: 750 lbs

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