Englishexpand_more

MFT28 Arm W/Out Day. 11 M

by frankmartin99

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Summary

  • event_availableSeptember 26th, 2013
  • schedule1 h
  • equalizer49 sets,  637 reps
  • fitness_centerNaN lbs

1. AW 8-12 (Superset 1) Standing barbell curl

  • Set 1: 25 x 66.14 lbs
  • Set 2: 13 x 66.14 lbs
  • Set 3: 13 x 66.14 lbs

Total: 3373.07 lbs

2. AW 8-12 (Superset 1) Close grip-EZ-Bar Curl with band

  • Set 1: 7 x 66.14 lbs
  • Set 2: 6 x 66.14 lbs
  • Set 3: 5 x 66.14 lbs

Total: 1190.5 lbs

3. AW 8-12 (Giant Set 1) EZ bar Skullcrusher

  • Set 1: 19 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 13 x 66.14 lbs

Total: 2910.1 lbs

4. AW 8-12 (Giant Set 1) Close-grip EZ Bar Press

  • Set 1: 22 x 66.14 lbs
  • Set 2: 19 x 66.14 lbs
  • Set 3: 19 x 66.14 lbs

Total: 3968.32 lbs

5. AW 8-12 (Giant Set 1) Body up

  • Set 1: 16 x NaN lbs
  • Set 2: 20 x NaN lbs
  • Set 3: 22 x NaN lbs

Total: NaN lbs

6. AW 8-12 (Superset 2) Spider curl

  • Set 1: 17 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs

Total: 1807.79 lbs

7. AW 8-12 (Superset 2) Guillotine Curl

  • Set 1: 13 x 49.6 lbs
  • Set 2: 12 x 49.6 lbs
  • Set 3: 12 x 49.6 lbs

Total: 1835.35 lbs

8. AW 8-12 (Giant Set 2) Standing dumbbell tricep extension

  • Set 1: 17 x 35 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 14 x 40 lbs

Total: 1635 lbs

9. AW 8-12 (Giant Set 2) Close grip push-up off a dumbbell

  • Set 1: 23 x NaN lbs
  • Set 2: 21 x NaN lbs
  • Set 3: 20 x NaN lbs

Total: NaN lbs

10. AW 8-12 (Giant Set 2) Dumbbell kickback

  • Set 1: 15 x 25 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 13 x 30 lbs

Total: 1165 lbs

11. AW 8-12 (Superset 3) Floor Curls (low pulley)

  • Set 1: 11 x 66.14 lbs
  • Set 2: 9 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs

Total: 1984.16 lbs

12. AW 8-12 (Superset 3) Standing concentration curl

  • Set 1: 8 x 35 lbs
  • Set 2: 6 x 35 lbs
  • Set 3: 8 x 35 lbs

Total: 770 lbs

13. AW 8-12 (Giant Set 3) Triceps press-down

  • Set 1: 12 x NaN lbs
  • Set 2: 9 x 88.18 lbs
  • Set 3: 9 x 88.18 lbs

Total: NaN lbs

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

  • Set 1: 10 x 55.12 lbs
  • Set 2: 7 x 55.12 lbs
  • Set 3: 8 x 55.12 lbs

Total: 1377.89 lbs

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

  • Set 1: 15 x 44.09 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs

Total: 1653.47 lbs

16. AW 8-12 (Giant Set 4) Rope hammer curl

  • Set 1: 11 x 66.14 lbs

Total: 727.53 lbs

17. AW 8-12 (Giant Set 4) Wrist curl

  • Set 1: 8 x 44.09 lbs

Total: 352.74 lbs

18. AW 8-12 (Giant Set 4) Finger curls

  • Set 1: 8 x 44.09 lbs

Total: 352.74 lbs

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

  • Set 1: 8 x 22.05 lbs

Total: 176.37 lbs