Week 10 High Volume Arms Day

nach dwhite76

Einstellungen

lbskgs

Zusammenfassung

April 1st, 2017
1 h
36 sets, 660 reps
26437.5 lbs

1. Db triceps kickback

Set 1: 20 x 35 lbs
Set 2: 20 x 35 lbs
Set 3: 20 x 30 lbs
Set 4: 20 x 30 lbs

Total: 2600 lbs

2. Standing single arm dumbbell ext

Set 1: 20 x 35 lbs
Set 2: 20 x 35 lbs
Set 3: 20 x 30 lbs
Set 4: 20 x 30 lbs

Total: 2600 lbs

3. Cable 2 grip exts

Set 1: 20 x 50 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 42.5 lbs
Set 4: 20 x 30 lbs
Set 5: 20 x 42.5 lbs
Set 6: 20 x 30 lbs
Set 7: 20 x 42.5 lbs
Set 8: 20 x 30 lbs

Total: 5950 lbs

4. Cable hg extensions

Set 1: 20 x 15 lbs
Set 2: 20 x 15 lbs
Set 3: 20 x 15 lbs
Set 4: 20 x 15 lbs

Total: 1200 lbs

5. Barbell curls

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. EZ bar curls

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

7. Cable rope 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. Hg cable curls

Set 1: 15 x 42.5 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs
Set 4: 15 x 50 lbs

Total: 2887.5 lbs

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