Arms

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Zusammenfassung

  • event_availableMarch 8th, 2013
  • schedule1 h
  • equalizer35 sets,  345 reps
  • fitness_centerNaN lbs

1. Chin-ups

  • Set 1: 10 x null lbs
  • Set 2: 10 x null lbs
  • Set 3: 10 x null lbs

Total: NaN lbs

2. Single Hand Cable Pull Downs

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 60 lbs

Total: 1320 lbs

3. Cable Bar Curls

  • Set 1: 12 x 130 lbs
  • Set 2: 10 x 140 lbs

Total: 2960 lbs

4. Standard curls

  • Set 1: 12 x 30 lbs
  • Set 2: 7 x 35 lbs
  • Set 3: 3 x 30 lbs

Total: 695 lbs

5. Skull crushers

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 70 lbs

Total: 1540 lbs

6. Hammer curls

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 32.5 lbs
  • Set 3: 10 x 35.5 lbs

Total: 1030 lbs

7. Close Grip Bench

  • Set 1: 12 x 135 lbs
  • Set 2: 12 x 155 lbs

Total: 3480 lbs

8. Decline Dumbbell Curls

  • Set 1: 11 x 25 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 4 x 30 lbs

Total: 545 lbs

9. Tricep kickbacks

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 20 lbs

Total: 440 lbs

10. Preacher curls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 600 lbs

11. Tricep Rope Pulldowns

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 120 lbs

Total: 2280 lbs

12. Bicep Rope Curls

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 110 lbs

Total: 2180 lbs

13. Overhand Tricep Bar Pulldowns

  • Set 1: 12 x 130 lbs
  • Set 2: 12 x 140 lbs

Total: 3240 lbs

14. Heavy bar curls

  • Set 1: 6 x 70 lbs
  • Set 2: 4 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 1260 lbs

15. Bent overhead tricep extension

  • Set 1: 10 x 130 lbs
  • Set 2: 10 x 120 lbs

Total: 2500 lbs