Week 3 Arms Mass Day

by dwhite76

Settings

lbskgs

Summary

January 16th, 2017
1 h
28 sets, 347 reps
36107.5 lbs

1. Seated DB alternating curls

Set 1: 10 x 40 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 55 lbs
Set 4: 10 x 55 lbs

Total: 2000 lbs

2. Incline ez bar spider 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
Set 5: 15 x 60 lbs

Total: 4500 lbs

3. Cross chest cable curls

Set 1: 10 x 30 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1350 lbs

4. Cable 21's curls

Set 1: 21 x 50 lbs
Set 2: 21 x 57.5 lbs

Total: 2257.5 lbs

5. Machine dips

Set 1: 15 x 205 lbs
Set 2: 15 x 235 lbs
Set 3: 15 x 250 lbs
Set 4: 15 x 250 lbs

Total: 14100 lbs

6. Reverse grip bench press

Set 1: 10 x 135 lbs
Set 2: 10 x 185 lbs
Set 3: 10 x 185 lbs
Set 4: 10 x 185 lbs

Total: 6900 lbs

7. Triceps cable rope pushdown

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 100 lbs
Set 5: 10 x 100 lbs

Total: 5000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined