Englishexpand_more

Week 3 High Volume Arms Day

by dwhite76

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Summary

  • event_availableJanuary 21st, 2017
  • schedule1 h
  • equalizer27 sets,  610 reps
  • fitness_center44590 lbs

1. Reverse grip cable extensions

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

Total: 2400 lbs

2. Dips

  • Set 1: 20 x 218 lbs
  • Set 2: 20 x 218 lbs
  • Set 3: 20 x 218 lbs
  • Set 4: 20 x 218 lbs

Total: 17440 lbs

3. Bent over ez bar kickback

  • Set 1: 20 x 40 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs
  • Set 4: 20 x 0 lbs

Total: 800 lbs

4. Cable straight bar extensions

  • Set 1: 50 x 85 lbs
  • Set 2: 50 x 85 lbs
  • Set 3: 50 x 85 lbs

Total: 12750 lbs

5. Lying cable face curls

  • Set 1: 20 x 42.5 lbs
  • Set 2: 20 x 65 lbs
  • Set 3: 20 x 57.5 lbs
  • Set 4: 20 x 50 lbs

Total: 4300 lbs

6. Seated incline db curls

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 15 x 30 lbs

Total: 2100 lbs

7. EZ bar curls

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs

Total: 4800 lbs