Week 5 Mass Arms Day

nach dwhite76

Einstellungen

lbskgs

Zusammenfassung

January 30th, 2017
1 h
36 sets, 398 reps
31940 lbs

1. Bent over dumbbell comventration curls

Set 1: 10 x 40 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 40 lbs

Total: 1700 lbs

2. 3 grip 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

3. Seated incline db curls

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

Total: 1600 lbs

4. DB transverse hammer curls

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 0 lbs

Total: 1500 lbs

5. Db seated overhead press

Set 1: 10 x 45 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 65 lbs

Total: 2300 lbs

6. Incline ez bar skull crushers

Set 1: 15 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 15 x 60 lbs
Set 4: 10 x 60 lbs

Total: 3000 lbs

7. Rg cable extensions

Set 1: 10 x 65 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 95 lbs
Set 4: 10 x 65 lbs

Total: 3050 lbs

8. Machine dips

Set 1: 12 x 220 lbs
Set 2: 12 x 250 lbs
Set 3: 12 x 250 lbs
Set 4: 12 x 250 lbs

Total: 11640 lbs

9. Triceps cable rope pushdown

Set 1: 10 x 100 lbs
Set 2: 10 x 85 lbs
Set 3: 10 x 85 lbs
Set 4: 10 x 85 lbs

Total: 3550 lbs

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