Arms

nach cmt

Einstellungen

lbskgs

Zusammenfassung

January 2nd, 2014
2 h
40 sets, 196 reps
9760 lbs

1. Hammer curls

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

Total: 850 lbs

2. Tricep rope pushdowns

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

Total: 650 lbs

3. Standing BB tricep raises

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

Total: 1750 lbs

4. Curly bar Curls

Set 1: 5 x 55 lbs
Set 2: 5 x 65 lbs
Set 3: 5 x 75 lbs
Set 4: 5 x 85 lbs

Total: 1400 lbs

5. Floor skull crushers

Set 1: 5 x 75 lbs
Set 2: 5 x 85 lbs
Set 3: 5 x 95 lbs
Set 4: 5 x 105 lbs

Total: 1800 lbs

6. Tricep Pushdown V Bar

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

Total: 650 lbs

7. Cable curls

Set 1: 5 x 10 lbs
Set 2: 5 x 15 lbs
Set 3: 5 x 20 lbs
Set 4: 5 x 25 lbs

Total: 350 lbs

8. Standing band pulls

Set 1: 5 x 65 lbs
Set 2: 5 x 65 lbs
Set 3: 5 x 70 lbs
Set 4: 5 x 70 lbs

Total: 1350 lbs

9. Incline hammer curls

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

Total: 480 lbs

10. Standing DB tricep raises

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

Total: 480 lbs

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