Week 9.5 Mass Arms Day

by dwhite76

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Summary

  • event_availableMarch 13th, 2017
  • schedule1 h
  • equalizer34 sets,  383 reps
  • fitness_center16601.48 lbs

1. Db half rep preacher

  • Set 1: 10 x 18.14 lbs
  • Set 2: 10 x 20.41 lbs
  • Set 3: 10 x 20.41 lbs
  • Set 4: 10 x 18.14 lbs

Total: 771.11 lbs

2. Ez bar rg curls

  • Set 1: 10 x 36.29 lbs
  • Set 2: 10 x 40.82 lbs
  • Set 3: 10 x 45.36 lbs
  • Set 4: 10 x 49.9 lbs

Total: 1723.65 lbs

3. DB transverse hammer curls

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 27.22 lbs
  • Set 3: 10 x 24.95 lbs
  • Set 4: 10 x 24.95 lbs

Total: 1043.26 lbs

4. Cable concentration curls

  • Set 1: 10 x 18.14 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 10 x 27.22 lbs

Total: 952.54 lbs

5. Rope cable curls

  • Set 1: 40 x 36.29 lbs

Total: 1451.5 lbs

6. Triceps cable rope pushdown

  • Set 1: 10 x 54.43 lbs
  • Set 2: 10 x 68.04 lbs
  • Set 3: 10 x 77.11 lbs
  • Set 4: 10 x 90.72 lbs

Total: 2902.99 lbs

7. Single arm db kickback

  • Set 1: 10 x 11.34 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 10 x 13.61 lbs

Total: 521.63 lbs

8. Close grip bench press

  • Set 1: 10 x 61.23 lbs
  • Set 2: 8 x 102.06 lbs
  • Set 3: 10 x 102.06 lbs
  • Set 4: 10 x 102.06 lbs

Total: 3469.98 lbs

9. Rg overhead cable extensions

  • Set 1: 10 x 27.22 lbs
  • Set 2: 10 x 36.29 lbs
  • Set 3: 10 x 36.29 lbs
  • Set 4: 10 x 36.29 lbs

Total: 1360.78 lbs

10. Bodyweight dips

  • Set 1: 25 x 96.16 lbs

Total: 2404.04 lbs