Week 1 High Volume Arm Day

by dwhite76

Settings

lbskgs

Summary

January 7th, 2017
53 minutes
25 sets, 530 reps
33975 lbs

1. Rope cable curls

Set 1: 20 x 42.5 lbs
Set 2: 20 x 57.5 lbs
Set 3: 20 x 65 lbs
Set 4: 20 x 57.5 lbs

Total: 4450 lbs

2. Dumbbell preacher curl (single arm)

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

Total: 3600 lbs

3. Ez bar drag curls

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs
Set 4: 15 x 50 lbs

Total: 3000 lbs

4. Reverse grip overhead cable extensions

Set 1: 20 x 42.5 lbs
Set 2: 20 x 57.5 lbs
Set 3: 20 x 57.5 lbs
Set 4: 20 x 65 lbs

Total: 4450 lbs

5. Bent over ez bar kickback

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

Total: 3200 lbs

6. Hammer grip triceps extension

Set 1: 15 x 65 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 95 lbs
Set 4: 15 x 95 lbs

Total: 5025 lbs

7. Triceps dip machine

Set 1: 50 x 205 lbs

Total: 10250 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined