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Biceps + Triceps @ Home

by fitfocus88

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Summary

  • event_availableFebruary 3rd, 2025
  • schedule1 h
  • equalizer40 sets,  494 reps
  • fitness_center10550 lbs

1. Flexor Incline DB Curl

  • Set 1: 6 x 22.5 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 12 x 20 lbs
  • Set 5: 11 x 20 lbs

Total: 995 lbs

2. Dips on Bars Feet Elevated

  • Set 1: 30 x 0 lbs
  • Set 2: 20 x 0 lbs
  • Set 3: 20 x 0 lbs
  • Set 4: 22 x 0 lbs
  • Set 5: 24 x 0 lbs

Total: 0 lbs

3. Bicep DB Curl Slow Down

  • Set 1: 9 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 7 x 20 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 6 x 20 lbs

Total: 800 lbs

4. Bench DB Hammer Skull Crushers

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 12 x 20 lbs
  • Set 5: 10 x 20 lbs

Total: 1160 lbs

5. Alternate Incline DB Curl

  • Set 1: 18 x 20 lbs
  • Set 2: 16 x 20 lbs
  • Set 3: 16 x 20 lbs
  • Set 4: 20 x 20 lbs
  • Set 5: 20 x 20 lbs

Total: 1800 lbs

6. Barbell biceps

  • Set 1: 10 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 11 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 12 x 35 lbs

Total: 1925 lbs

7. Cable Tricep Hanging Plates

  • Set 1: 11 x 45 lbs
  • Set 2: 6 x 45 lbs
  • Set 3: 9 x 45 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 6 x 45 lbs

Total: 1800 lbs

8. Straight Bar Tricep Hanging Plate

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 9 x 45 lbs
  • Set 5: 7 x 45 lbs

Total: 2070 lbs