12 week muscle building - day 3

nach house4b

Einstellungen

lbskgs

Zusammenfassung

July 6th, 2017
59 minutes
24 sets, 234 reps
16440 lbs

1. Seated palm dumbbell wrist curl

Set 1: 10 x 40 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs

Total: 1900 lbs

2. Rev seated barbbell wrist curl

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 10 x 40 lbs

Total: 1600 lbs

3. Side lateral raise

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

4. Standing military press

Set 1: 10 x 110 lbs
Set 2: 8 x 135 lbs
Set 3: 6 x 135 lbs

Total: 2990 lbs

5. Arnold Press

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs

Total: 3000 lbs

6. Seated high barbell front raise

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

7. Seated Shoulder Press Machine

Set 1: 10 x 95 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 130 lbs
Set 4: 10 x 150 lbs

Total: 4850 lbs

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