Chest & Arms

by densilinniss

Settings

List View

Summary

  • event_availableOctober 1st, 2016
  • schedule2 h
  • equalizer79 sets,  1413 reps
  • fitness_center115205 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
  • Set 5: 30 x 180 lbs

Total: 16680 lbs

2. Push up

  • 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

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. Reverse wrist dumbbel curls

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 40 lbs
  • Set 4: 20 x 40 lbs

Total: 3000 lbs

6. Dumbbell Incline

  • Set 1: 20 x 60.5 lbs
  • Set 2: 20 x 60.5 lbs
  • Set 3: 20 x 60.5 lbs
  • Set 4: 20 x 60.5 lbs
  • Set 5: 20 x 60.5 lbs

Total: 6050 lbs

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. Dumbbell/Hammer Curls

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 20 x 45 lbs

Total: 3600 lbs

15. Cable High Curls

  • 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

16. One Arm Cable Curl

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 1920 lbs

17. Titan Triceps Set

  • Set 1: 40 x 42 lbs
  • Set 2: 40 x 42 lbs
  • Set 3: 40 x 42 lbs
  • Set 4: 40 x 42 lbs

Total: 6720 lbs

18. 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

19. Pec Machine Fly

  • Set 1: 15 x 205 lbs
  • Set 2: 15 x 205 lbs
  • Set 3: 15 x 205 lbs
  • Set 4: 15 x 205 lbs
  • Set 5: 15 x 205 lbs

Total: 15375 lbs