Arm W/Out Day. 21 M light

by frankmartin99

Settings

lbskgs

Summary

March 17th, 2019
1 h
97 sets, 1065 reps
NaN lbs

1. Standing barbell curl Smith Machine

Set 1: 8 x 55.12 lbs
Set 2: 8 x 55.12 lbs
Set 3: 8 x 55.12 lbs
Set 4: 8 x 55.12 lbs
Set 5: 8 x 55.12 lbs
Set 6: 8 x 55.12 lbs

Total: 2645.55 lbs

2. Close grip-EZ-Bar Curl with band

Set 1: 8 x 55.12 lbs
Set 2: 8 x 55.12 lbs
Set 3: 8 x 55.12 lbs
Set 4: 7 x 55.12 lbs
Set 5: 6 x 55.12 lbs
Set 6: 7 x 55.12 lbs

Total: 2425.08 lbs

3. EZ bar Skullcrusher

Set 1: 8 x 55.12 lbs
Set 2: 8 x 55.12 lbs
Set 3: 7 x 55.12 lbs
Set 4: 7 x 55.12 lbs
Set 5: 8 x 55.12 lbs
Set 6: 8 x 55.12 lbs

Total: 2535.32 lbs

4. Close-grip EZ Bar Press

Set 1: 18 x 55.12 lbs
Set 2: 21 x 55.12 lbs
Set 3: 20 x 55.12 lbs
Set 4: 19 x 55.12 lbs
Set 5: 18 x 55.12 lbs
Set 6: 17 x 55.12 lbs

Total: 6228.06 lbs

5. Body up

Set 1: 11 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: 7 x 55.12 lbs
Set 2: 6 x 55.12 lbs
Set 3: 6 x 55.12 lbs
Set 4: 5 x 55.12 lbs
Set 5: 5 x 55.12 lbs
Set 6: 4 x 55.12 lbs

Total: 1818.81 lbs

7. Guillotine Curl

Set 1: 15 x 121.25 lbs
Set 2: 15 x 121.25 lbs
Set 3: 17 x 121.25 lbs
Set 4: 16 x 121.25 lbs
Set 5: 19 x 121.25 lbs
Set 6: 20 x 121.25 lbs

Total: 12367.93 lbs

8. Standing dumbbell tricep extension

Set 1: 15 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 13 x 30 lbs
Set 4: 11 x 30 lbs
Set 5: 12 x 30 lbs
Set 6: 12 x 30 lbs

Total: 2250 lbs

9. Close grip push-up off a dumbbell

Set 1: 20 x 0 lbs
Set 2: 17 x 0 lbs
Set 3: 16 x 0 lbs
Set 4: 13 x 0 lbs
Set 5: 13 x 0 lbs
Set 6: 12 x NaN lbs

Total: NaN lbs

10. Dumbbell kickback

Set 1: 12 x 30 lbs
Set 2: 11 x 30 lbs
Set 3: 11 x 30 lbs
Set 4: 11 x 30 lbs
Set 5: 10 x 30 lbs

Total: 1650 lbs

11. Floor Curls (low pulley)

Set 1: 7 x 121.25 lbs
Set 2: 9 x 121.25 lbs
Set 3: 7 x 121.25 lbs
Set 4: 6 x 121.25 lbs
Set 5: 7 x 121.25 lbs
Set 6: 6 x 121.25 lbs
Set 7: 10 x 121.25 lbs

Total: 6305.22 lbs

12. Triceps press-down

Set 1: 12 x 55.12 lbs
Set 2: 13 x 66.14 lbs
Set 3: 12 x 66.14 lbs
Set 4: 12 x 66.14 lbs
Set 5: 11 x 66.14 lbs

Total: 3836.04 lbs

13. Rope pressdown

Set 1: 11 x 44.09 lbs
Set 2: 11 x 44.09 lbs
Set 3: 11 x 44.09 lbs
Set 4: 9 x 44.09 lbs
Set 5: 7 x 44.09 lbs

Total: 2160.53 lbs

14. Triceps pulldown

Set 1: 10 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 44.09 lbs
Set 4: 12 x 44.09 lbs
Set 5: 12 x 55.12 lbs

Total: 2689.64 lbs

15. Rope hammer curl

Set 1: 11 x 77.16 lbs
Set 2: 11 x 77.16 lbs
Set 3: 12 x 77.16 lbs
Set 4: 11 x 77.16 lbs
Set 5: 12 x 77.16 lbs

Total: 4398.22 lbs

16. Wrist curl

Set 1: 12 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 20 lbs
Set 4: 9 x 20 lbs
Set 5: 10 x 20 lbs

Total: 980 lbs

17. Finger curls

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 11 x 20 lbs
Set 4: 11 x 20 lbs
Set 5: 10 x 20 lbs

Total: 960 lbs

18. AW 8-12 (Giant Set 4) Wrist rotations with straight bar (Alternate directions)

Set 1: 8 x 0 lbs

Total: 0 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined