Swole-Phase 1- Arms

by dtole

Settings

lbskgs

Summary

August 24th, 2015
46 minutes
24 sets, 266 reps
15270 lbs

1. Curl bar- curls

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

Total: 2160 lbs

2. Skull crushers

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

3. Rope pulldowns

Set 1: 12 x 90 lbs
Set 2: 12 x 90 lbs
Set 3: 12 x 90 lbs

Total: 3240 lbs

4. Alternating seated curls

Set 1: 12 x 25 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

5. Hammer curls

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

6. Single arm dumbbell tricep extension

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs

Total: 750 lbs

7. Dip machine

Set 1: 12 x 95 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 95 lbs

Total: 3420 lbs

8. Preacher curl machine

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1800 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined