Week 9.5 Mass Arms Day

by dwhite76

Settings

lbskgs

Summary

March 13th, 2017
1 h
34 sets, 383 reps
36600 lbs

1. Db half rep preacher

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. Ez bar rg curls

Set 1: 10 x 80 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 110 lbs

Total: 3800 lbs

3. DB transverse hammer curls

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 55 lbs
Set 4: 10 x 55 lbs

Total: 2300 lbs

4. Cable concentration curls

Set 1: 10 x 40 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2100 lbs

5. Rope cable curls

Set 1: 40 x 80 lbs

Total: 3200 lbs

6. Triceps cable rope pushdown

Set 1: 10 x 120 lbs
Set 2: 10 x 150 lbs
Set 3: 10 x 170 lbs
Set 4: 10 x 200 lbs

Total: 6400 lbs

7. Single arm db kickback

Set 1: 10 x 25 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1150 lbs

8. Close grip bench press

Set 1: 10 x 135 lbs
Set 2: 8 x 225 lbs
Set 3: 10 x 225 lbs
Set 4: 10 x 225 lbs

Total: 7650 lbs

9. Rg overhead cable extensions

Set 1: 10 x 60 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs
Set 4: 10 x 80 lbs

Total: 3000 lbs

10. Bodyweight dips

Set 1: 25 x 212 lbs

Total: 5300 lbs

Name

Set	Reps	Weight	Previous
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