Englishexpand_more

Biceps + Triceps @ Gym

by fitfocus88

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Summary

  • event_availableMay 22nd, 2025
  • schedule1 h
  • equalizer48 sets,  425 reps
  • fitness_center14350 lbs

1. Cable Bicep Curl

  • Set 1: 13 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 7 x 40 lbs
  • Set 5: 8 x 40 lbs

Total: 1920 lbs

2. Cable Close Grip Tricep Press

  • Set 1: 11 x 60 lbs
  • Set 2: 9 x 60 lbs
  • Set 3: 7 x 60 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 7 x 60 lbs

Total: 2520 lbs

3. Cable Wide Rope Tricep Pull Down

  • Set 1: 11 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 40 lbs
  • Set 5: 8 x 40 lbs

Total: 1720 lbs

4. Cable Rope Bicep Curl

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 6 x 45 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 5 x 40 lbs

Total: 1760 lbs

5. Cable tricep overhead with ropes

  • Set 1: 2 x 50 lbs

Total: 100 lbs

6. Flexor Incline DB Curl

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 8 x 25 lbs

Total: 1100 lbs

7. Alternate Incline DB Curl

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 14 x 25 lbs
  • Set 5: 14 x 25 lbs

Total: 1600 lbs

8. Dips

  • Set 1: 12 x 0 lbs
  • Set 2: 9 x 0 lbs
  • Set 3: 15 x 0 lbs

Total: 0 lbs

9. DB Skull Crushers

  • Set 1: 10 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 8 x 25 lbs

Total: 1100 lbs

10. Barbell biceps

  • Set 1: 4 x 70 lbs
  • Set 2: 6 x 70 lbs
  • Set 3: 3 x 70 lbs
  • Set 4: 6 x 60 lbs
  • Set 5: 6 x 60 lbs

Total: 1630 lbs

11. Low cable single arm cable curl

  • Set 1: 10 x 25 lbs
  • Set 2: 9 x 25 lbs
  • Set 3: 7 x 25 lbs
  • Set 4: 10 x 25 lbs

Total: 900 lbs