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Englishexpand_more

Chest & Arms

by densilinniss

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Summary

  • event_availableNovember 14th, 2016
  • schedule1 h
  • equalizer52 sets,  925 reps
  • fitness_center71540 lbs

1. Flat Bench Press

  • Set 1: 12 x 220 lbs
  • Set 2: 12 x 220 lbs
  • Set 3: 12 x 250 lbs
  • Set 4: 12 x 250 lbs

Total: 11280 lbs

2. Push up

  • Set 1: 15 x 200 lbs
  • Set 2: 0 x 200 lbs
  • Set 3: 15 x 200 lbs
  • Set 4: 15 x 200 lbs

Total: 9000 lbs

3. close grip dumbbell press

  • Set 1: 14 x 40 lbs
  • Set 2: 14 x 40 lbs
  • Set 3: 14 x 40 lbs
  • Set 4: 14 x 40 lbs

Total: 2240 lbs

4. Standing wrist curl barbell

  • Set 1: 15 x 70 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 70 lbs

Total: 4200 lbs

5. Biceps Curls (easy bar)

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs

Total: 3600 lbs

6. Seated wrist dumbell curls

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs

Total: 4800 lbs

7. Bench wrist curls

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs

Total: 4000 lbs

8. Dumbbell Curls

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2880 lbs

9. Skull Crush & Close Grip Press

  • Set 1: 30 x 60 lbs
  • Set 2: 30 x 60 lbs
  • Set 3: 30 x 60 lbs
  • Set 4: 30 x 60 lbs

Total: 7200 lbs

10. Dumbell Tricep Extension w/ Pause

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 30 lbs

Total: 1440 lbs

11. Cable Fly

  • Set 1: 15 x 55 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 15 x 55 lbs
  • Set 4: 15 x 55 lbs

Total: 3300 lbs

12. Titan Triceps Set

  • Set 1: 40 x 35 lbs
  • Set 2: 40 x 35 lbs
  • Set 3: 40 x 35 lbs
  • Set 4: 40 x 35 lbs

Total: 5600 lbs

13. Bench Dips

  • Set 1: 15 x 200 lbs
  • Set 2: 15 x 200 lbs
  • Set 3: 15 x 200 lbs
  • Set 4: 15 x 200 lbs

Total: 12000 lbs