Sign In
Englishexpand_more

Forearms, Biceps, Triceps @ Home

by fitfocus88

Settings

List View

Summary

  • event_availableSeptember 4th, 2019
  • schedule1 h
  • equalizer35 sets,  415 reps
  • fitness_center14965 lbs

1. Forearm palm up bench curl

  • Set 1: 6 x 40 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 8 x 35 lbs

Total: 1640 lbs

2. Flexor Incline DB Curl

  • Set 1: 6 x 35 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 5 x 30 lbs

Total: 1080 lbs

3. DB Forearm Standing Outside In Out

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs
  • Set 5: 20 x 50 lbs

Total: 5000 lbs

4. Alternating Bicep Curl with Dumbbell

  • Set 1: 16 x 35 lbs
  • Set 2: 16 x 35 lbs
  • Set 3: 20 x 35 lbs
  • Set 4: 20 x 35 lbs
  • Set 5: 20 x 35 lbs

Total: 3220 lbs

5. DB Forearm Standing Outside Curl

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs
  • Set 5: 12 x 50 lbs

Total: 3000 lbs

6. Chin Ups

  • Set 1: 10 x 0 lbs
  • Set 2: 9 x 0 lbs
  • Set 3: 6 x 0 lbs
  • Set 4: 8 x 0 lbs
  • Set 5: 8 x 0 lbs

Total: 0 lbs

7. Dumbbell kickback palm up

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 9 x 25 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 8 x 25 lbs

Total: 1025 lbs