Biceps + Triceps @ Home

by fitfocus88

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Summary

  • event_availableNovember 29th, 2021
  • schedule2 h
  • equalizer48 sets,  512 reps
  • fitness_center9610 lbs

1. Flexor Incline DB Curl

  • Set 1: 6 x 30 lbs
  • Set 2: 6 x 30 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 8 x 25 lbs
  • Set 6: 8 x 25 lbs
  • Set 7: 9 x 25 lbs
  • Set 8: 10 x 25 lbs

Total: 1685 lbs

2. Dips on Bars Feet Elevated

  • Set 1: 24 x 0 lbs
  • Set 2: 26 x 0 lbs
  • Set 3: 22 x 0 lbs
  • Set 4: 18 x 0 lbs
  • Set 5: 20 x 0 lbs
  • Set 6: 20 x 0 lbs

Total: 0 lbs

3. Bicep DB Curl Slow Down

  • Set 1: 5 x 25 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 6 x 25 lbs
  • Set 5: 6 x 25 lbs
  • Set 6: 6 x 25 lbs
  • Set 7: 6 x 25 lbs

Total: 1025 lbs

4. Bench DB Hammer Skull Crushers

  • Set 1: 10 x 25 lbs
  • Set 2: 9 x 25 lbs
  • Set 3: 11 x 25 lbs
  • Set 4: 9 x 25 lbs
  • Set 5: 10 x 25 lbs
  • Set 6: 9 x 25 lbs
  • Set 7: 10 x 25 lbs

Total: 1700 lbs

5. Bicep DB Curl Slow Down

  • Set 1: 5 x 25 lbs
  • Set 2: 5 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 6 x 25 lbs
  • Set 5: 6 x 25 lbs
  • Set 6: 6 x 25 lbs
  • Set 7: 6 x 25 lbs

Total: 1000 lbs

6. Seated Two-Arm Triceps Extension with Dumbbell

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 12 x 25 lbs
  • Set 6: 12 x 25 lbs
  • Set 7: 12 x 25 lbs

Total: 2000 lbs

7. Alternate Incline DB Curl

  • Set 1: 16 x 25 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 12 x 25 lbs
  • Set 5: 12 x 25 lbs
  • Set 6: 12 x 25 lbs

Total: 2200 lbs