Englishexpand_more

MFT28 Arm W/Out Day. 4 M

by frankmartin99

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Summary

  • event_availableMay 13th, 2017
  • schedule673 h
  • equalizer77 sets,  645 reps
  • fitness_center27436.13 lbs

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

  • Set 1: 8 x 35 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 7 x 35 lbs
  • Set 5: 6 x 35 lbs
  • Set 6: 7 x 35 lbs
  • Set 7: 6 x 35 lbs
  • Set 8: 6 x 35 lbs
  • Set 9: 6 x 35 lbs
  • Set 10: 6 x 35 lbs

Total: 2380 lbs

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

  • Set 1: 7 x 55.12 lbs
  • Set 2: 7 x 66.14 lbs
  • Set 3: 7 x 66.14 lbs
  • Set 4: 7 x 66.14 lbs
  • Set 5: 7 x 66.14 lbs
  • Set 6: 7 x 66.14 lbs
  • Set 7: 7 x 66.14 lbs
  • Set 8: 7 x 66.14 lbs
  • Set 9: 7 x 66.14 lbs
  • Set 10: 7 x 66.14 lbs

Total: 4552.55 lbs

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

  • Set 1: 7 x 66.14 lbs
  • Set 2: 7 x 66.14 lbs
  • Set 3: 7 x 66.14 lbs
  • Set 4: 5 x 66.14 lbs
  • Set 5: 5 x 66.14 lbs
  • Set 6: 5 x 66.14 lbs
  • Set 7: 4 x 66.14 lbs
  • Set 8: 4 x 66.14 lbs
  • Set 9: 4 x 66.14 lbs

Total: 3174.66 lbs

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

  • Set 1: 15 x 66.14 lbs
  • Set 2: 0 x 66.14 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 14 x 66.14 lbs
  • Set 5: 16 x 66.14 lbs
  • Set 6: 11 x 66.14 lbs
  • Set 7: 11 x 66.14 lbs
  • Set 8: 10 x 66.14 lbs
  • Set 9: 9 x 66.14 lbs
  • Set 10: 8 x 66.14 lbs

Total: 7209.12 lbs

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

  • Set 1: 5 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 12 x 0 lbs
  • Set 4: 9 x 0 lbs
  • Set 5: 9 x 0 lbs
  • Set 6: 9 x 0 lbs
  • Set 7: 11 x 0 lbs
  • Set 8: 11 x 0 lbs
  • Set 9: 12 x 0 lbs
  • Set 10: 9 x 0 lbs

Total: 0 lbs

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

  • Set 1: 9 x 132.28 lbs
  • Set 2: 9 x 132.28 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 7 x 132.28 lbs
  • Set 5: 6 x 132.28 lbs
  • Set 6: 6 x 132.28 lbs
  • Set 7: 6 x 132.28 lbs
  • Set 8: 6 x 132.28 lbs

Total: 7539.81 lbs

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

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs
  • Set 5: 7 x 30 lbs
  • Set 6: 9 x 30 lbs
  • Set 7: 6 x 30 lbs
  • Set 8: 7 x 30 lbs
  • Set 9: 8 x 30 lbs
  • Set 10: 9 x 30 lbs

Total: 2580 lbs

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

  • Set 1: 17 x 0 lbs
  • Set 2: 17 x 0 lbs
  • Set 3: 12 x 0 lbs
  • Set 4: 12 x 0 lbs
  • Set 5: 10 x 0 lbs
  • Set 6: 11 x 0 lbs
  • Set 7: 11 x 0 lbs
  • Set 8: 10 x 0 lbs
  • Set 9: 10 x 0 lbs

Total: 0 lbs

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

  • Set 1: 0 x 0 lbs

Total: 0 lbs