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Englishexpand_more

Arm W/Out Day. 15 M light

by frankmartin99

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Summary

  • event_availableMarch 9th, 2019
  • schedule1 h
  • equalizer69 sets,  756 reps
  • fitness_centerNaN lbs

1. Standing barbell curl Smith Machine

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 7 x 11.34 lbs
  • Set 4: 8 x 11.34 lbs
  • Set 5: 7 x 11.34 lbs
  • Set 6: 7 x 11.34 lbs

Total: 510.29 lbs

2. Close grip-EZ-Bar Curl with band

  • Set 1: 8 x 11.34 lbs
  • Set 2: 6 x 11.34 lbs
  • Set 3: 6 x 11.34 lbs
  • Set 4: 6 x 11.34 lbs
  • Set 5: 6 x 11.34 lbs
  • Set 6: 7 x 11.34 lbs

Total: 442.25 lbs

3. EZ bar Skullcrusher

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs
  • Set 4: 7 x 11.34 lbs
  • Set 5: 7 x 11.34 lbs
  • Set 6: 7 x 11.34 lbs

Total: 510.29 lbs

4. Close-grip EZ Bar Press

  • Set 1: 18 x 11.34 lbs
  • Set 2: 21 x 11.34 lbs
  • Set 3: 18 x 11.34 lbs
  • Set 4: 18 x 11.34 lbs
  • Set 5: 17 x 11.34 lbs
  • Set 6: 16 x NaN lbs

Total: NaN lbs

5. Body up

  • Set 1: 10 x 0 lbs
  • Set 2: 12 x 0 lbs
  • Set 3: 12 x 0 lbs
  • Set 4: 12 x 0 lbs
  • Set 5: 12 x 0 lbs
  • Set 6: 12 x 0 lbs

Total: 0 lbs

6. Spider curl

  • Set 1: 6 x 11.34 lbs
  • Set 2: 6 x 11.34 lbs
  • Set 3: 5 x 11.34 lbs
  • Set 4: 5 x 11.34 lbs
  • Set 5: 5 x 11.34 lbs
  • Set 6: 4 x 11.34 lbs

Total: 351.53 lbs

7. Guillotine Curl

  • Set 1: 15 x 22.68 lbs
  • Set 2: 14 x 24.95 lbs
  • Set 3: 15 x 24.95 lbs
  • Set 4: 15 x 24.95 lbs
  • Set 5: 17 x 24.95 lbs
  • Set 6: 17 x 24.95 lbs

Total: 2286.11 lbs

8. Standing dumbbell tricep extension

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 11 x 13.61 lbs
  • Set 4: 12 x 13.61 lbs
  • Set 5: 11 x 13.61 lbs
  • Set 6: 10 x 13.61 lbs

Total: 925.33 lbs

9. Close grip push-up off a dumbbell

  • Set 1: 18 x 0 lbs
  • Set 2: 16 x 0 lbs
  • Set 3: 16 x 0 lbs
  • Set 4: 13 x 0 lbs
  • Set 5: 12 x 0 lbs
  • Set 6: 10 x NaN lbs

Total: NaN lbs

10. Triceps press-down

  • Set 1: 14 x 11.34 lbs
  • Set 2: 13 x 11.34 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 11 x 11.34 lbs
  • Set 5: 12 x 11.34 lbs

Total: 703.07 lbs

11. AW 8-12 (Giant Set 3) Rope pressdown

  • Set 1: 6 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 8 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs
  • Set 5: 11 x 9.07 lbs

Total: 444.52 lbs

12. AW 8-12 (Giant Set 3) Triceps pulldown

  • Set 1: 13 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs
  • Set 5: 12 x 9.07 lbs

Total: 553.38 lbs