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2019 Stronger Every Day | Arms 1

by edward-iffen

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Summary

  • event_availableDecember 2nd, 2019
  • schedule1 h
  • equalizer38 sets,  336 reps
  • fitness_center14622.71 lbs

1. 1-1. Barbell Curl

  • Set 1: 15 x 2.2 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 5 x 44.09 lbs
  • Set 5: 5 x 44.09 lbs

Total: 870.83 lbs

2. 1-2. Close grip bench press

  • Set 1: 15 x 2.2 lbs
  • Set 2: 10 x 66.14 lbs
  • Set 3: 8 x 88.18 lbs
  • Set 4: 5 x 110.23 lbs
  • Set 5: 5 x 110.23 lbs

Total: 2502.25 lbs

3. 2-1. Single Arm Spider Curl

  • Set 1: 12 x 22.05 lbs
  • Set 2: 10 x 27.56 lbs
  • Set 3: 8 x 33.07 lbs
  • Set 4: 8 x 38.58 lbs

Total: 1113.33 lbs

4. 2-2. Overhead DB Tricep Extension

  • Set 1: 12 x 49.6 lbs
  • Set 2: 10 x 52.91 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 12 x 66.14 lbs

Total: 2579.41 lbs

5. 3-1. Preacher Curl

  • Set 1: 12 x 33.07 lbs
  • Set 2: 7 x 44.09 lbs
  • Set 3: 5 x 44.09 lbs
  • Set 4: 2 x 55.12 lbs
  • Set 5: 3 x 55.12 lbs

Total: 1201.52 lbs

6. 3-2. Cable Straight Bar Push Down

  • Set 1: 12 x 46.85 lbs
  • Set 2: 10 x 52.36 lbs
  • Set 3: 8 x 57.87 lbs
  • Set 4: 8 x 57.87 lbs
  • Set 5: 10 x 62.61 lbs

Total: 2637.83 lbs

7. 4-1. Cable Rope Hammer Curl

  • Set 1: 12 x 35.83 lbs
  • Set 2: 10 x 41.34 lbs
  • Set 3: 8 x 46.85 lbs
  • Set 4: 11 x 52.36 lbs
  • Set 5: 8 x 52.36 lbs

Total: 2212.89 lbs

8. 4-2. Cable Rope Overhead Tricep Extension

  • Set 1: 9 x 35.83 lbs
  • Set 2: 7 x 35.83 lbs
  • Set 3: 7 x 35.83 lbs
  • Set 4: 10 x 35.83 lbs
  • Set 5: 9 x 35.83 lbs

Total: 1504.65 lbs