Arms Day

by dbarajas1432

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Summary

  • event_availableNovember 6th, 2015
  • schedule1 h
  • equalizer78 sets,  620 reps
  • fitness_center19025 lbs

1. Arnold Press

  • Set 1: 5 x 12.5 lbs
  • Set 2: 5 x 15 lbs
  • Set 3: 5 x 20 lbs
  • Set 4: 5 x 25 lbs
  • Set 5: 5 x 30 lbs

Total: 512.5 lbs

2. Behind-the-neck Press

  • Set 1: 30 x 20 lbs
  • Set 2: 5 x 30 lbs
  • Set 3: 5 x 40 lbs
  • Set 4: 5 x 40 lbs
  • Set 5: 5 x 40 lbs
  • Set 6: 5 x 40 lbs
  • Set 7: 5 x 50 lbs

Total: 1800 lbs

3. Front Raise

  • Set 1: 30 x 7.5 lbs
  • Set 2: 5 x 10 lbs
  • Set 3: 5 x 10 lbs
  • Set 4: 5 x 12.5 lbs
  • Set 5: 5 x 12.5 lbs
  • Set 6: 5 x 12.5 lbs
  • Set 7: 5 x 15 lbs

Total: 587.5 lbs

4. Delt flys

  • Set 1: 30 x 5 lbs
  • Set 2: 5 x 12.5 lbs
  • Set 3: 5 x 12.5 lbs
  • Set 4: 5 x 12.5 lbs
  • Set 5: 5 x 12.5 lbs
  • Set 6: 5 x 15 lbs
  • Set 7: 5 x 15 lbs

Total: 550 lbs

5. Upright Row

  • Set 1: 30 x 20 lbs
  • Set 2: 5 x 40 lbs
  • Set 3: 5 x 40 lbs
  • Set 4: 5 x 40 lbs
  • Set 5: 5 x 40 lbs
  • Set 6: 5 x 50 lbs
  • Set 7: 5 x 50 lbs

Total: 1900 lbs

6. Barbell Curls

  • Set 1: 1 x 60 lbs
  • Set 2: 2 x 60 lbs
  • Set 3: 3 x 60 lbs
  • Set 4: 4 x 60 lbs
  • Set 5: 5 x 60 lbs
  • Set 6: 6 x 50 lbs
  • Set 7: 7 x 50 lbs
  • Set 8: 8 x 50 lbs
  • Set 9: 9 x 50 lbs
  • Set 10: 10 x 50 lbs

Total: 2900 lbs

7. Incline Curl

  • Set 1: 30 x 12.5 lbs
  • Set 2: 5 x 15 lbs
  • Set 3: 5 x 15 lbs
  • Set 4: 5 x 20 lbs
  • Set 5: 5 x 20 lbs
  • Set 6: 5 x 20 lbs
  • Set 7: 5 x 20 lbs

Total: 925 lbs

8. 1-Arm Curl

  • Set 1: 30 x 12.5 lbs
  • Set 2: 5 x 15 lbs
  • Set 3: 5 x 15 lbs
  • Set 4: 5 x 20 lbs
  • Set 5: 5 x 20 lbs
  • Set 6: 5 x 20 lbs
  • Set 7: 5 x 20 lbs

Total: 925 lbs

9. Close Bench

  • Set 1: 30 x 45 lbs
  • Set 2: 5 x 75 lbs
  • Set 3: 5 x 75 lbs
  • Set 4: 5 x 85 lbs
  • Set 5: 5 x 85 lbs
  • Set 6: 5 x 90 lbs
  • Set 7: 5 x 95 lbs

Total: 3875 lbs

10. Tri Press Down

  • Set 1: 30 x 60 lbs
  • Set 2: 5 x 80 lbs
  • Set 3: 5 x 80 lbs
  • Set 4: 5 x 90 lbs
  • Set 5: 5 x 90 lbs
  • Set 6: 5 x 90 lbs
  • Set 7: 5 x 90 lbs

Total: 4400 lbs

11. 1 -Arm Extention

  • Set 1: 30 x 7.5 lbs
  • Set 2: 5 x 12.5 lbs
  • Set 3: 5 x 12.5 lbs
  • Set 4: 5 x 15 lbs
  • Set 5: 5 x 15 lbs
  • Set 6: 5 x 15 lbs
  • Set 7: 5 x 15 lbs

Total: 650 lbs