Week 4 High-Volume Arm Day

by dwhite76

Settings

lbskgs

Summary

January 28th, 2017
40 minutes
20 sets, 410 reps
20025 lbs

1. 3 position cable curls

Set 1: 30 x 50 lbs
Set 2: 30 x 50 lbs
Set 3: 30 x 42.5 lbs
Set 4: 30 x 35 lbs

Total: 5325 lbs

2. Db concentration curls

Set 1: 20 x 40 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 30 lbs
Set 4: 20 x 30 lbs

Total: 2600 lbs

3. EZ bar curls

Set 1: 25 x 60 lbs
Set 2: 25 x 60 lbs
Set 3: 20 x 60 lbs
Set 4: 20 x 60 lbs

Total: 5400 lbs

4. Overhead rope extensions

Set 1: 10 x 65 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs
Set 4: 10 x 95 lbs

Total: 3500 lbs

5. Ez bar bent over triceps 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

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined