Arm day 6-20-17

nach dwhite76

Einstellungen

lbskgs

Zusammenfassung

June 20th, 2017
1 h
29 sets, 386 reps
22875 lbs

1. Ez bar 21's

Set 1: 21 x 65 lbs
Set 2: 21 x 65 lbs
Set 3: 21 x 65 lbs
Set 4: 21 x 65 lbs

Total: 5460 lbs

2. D Ware plate curl

Set 1: 15 x 25 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 25 lbs
Set 4: 15 x 25 lbs
Set 5: 10 x 35 lbs
Set 6: 10 x 25 lbs
Set 7: 15 x 25 lbs
Set 8: 10 x 35 lbs
Set 9: 10 x 25 lbs

Total: 2925 lbs

3. Cable hammer curls

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1200 lbs

4. Triceps Pushdown with Rope and Cable

Set 1: 15 x 80 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 95 lbs
Set 4: 12 x 95 lbs

Total: 5190 lbs

5. Close Grip Barbell Bench Press

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 135 lbs
Set 4: 10 x 135 lbs

Total: 5400 lbs

6. Barbell triceps kickback

Set 1: 15 x 45 lbs
Set 2: 15 x 45 lbs
Set 3: 15 x 45 lbs
Set 4: 15 x 45 lbs

Total: 2700 lbs

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