Week 9 Mass Arms Day

by dwhite76

Settings

lbskgs

Summary

March 1st, 2017
1 h
35 sets, 434 reps
32865 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 45 lbs

Total: 1750 lbs

2. Barbell curls

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 9 x 100 lbs
Set 4: 10 x 50 lbs

Total: 3400 lbs

3. DB transverse hammer curls

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

Total: 2400 lbs

4. Cable concentration curls

Set 1: 10 x 50 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 65 lbs

Total: 2450 lbs

5. Single arm cable curls

Set 1: 25 x 30 lbs
Set 2: 20 x 30 lbs

Total: 1350 lbs

6. Incline o hearn press

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

Total: 2200 lbs

7. Single arm db kickback

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

Total: 2000 lbs

8. Close grip bench press

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

Total: 8100 lbs

9. Rg overhead cable extensions

Set 1: 10 x 50 lbs
Set 2: 10 x 72.5 lbs
Set 3: 10 x 72.5 lbs
Set 4: 10 x 72.5 lbs

Total: 2675 lbs

10. Bodyweight dips

Set 1: 30 x 218 lbs

Total: 6540 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined