Biceps and Triceps

nach jag1970

Einstellungen

lbskgs

Zusammenfassung

March 30th, 2016
1 h
37 sets, 304 reps
14997.5 lbs

1. Barbell curls

Set 1: 10 x 60 lbs
Set 2: 8 x 70 lbs
Set 3: 7 x 70 lbs
Set 4: 7 x 70 lbs

Total: 2140 lbs

2. Alternating bumbbell curls

Set 1: 10 x 25 lbs
Set 2: 7 x 15 lbs
Set 3: 7 x 30 lbs
Set 4: 4 x 15 lbs
Set 5: 6 x 30 lbs
Set 6: 5 x 15 lbs

Total: 880 lbs

3. Dumbbell kick-backs

Set 1: 10 x 30 lbs
Set 2: 6 x 35 lbs

Total: 510 lbs

4. Cable overhead triceps extentions

Set 1: 15 x 35 lbs
Set 2: 11 x 50 lbs
Set 3: 8 x 57.5 lbs
Set 4: 7 x 57.5 lbs

Total: 1937.5 lbs

5. Cable push down with rope

Set 1: 20 x 30 lbs
Set 2: 11 x 42.5 lbs
Set 3: 8 x 47.5 lbs
Set 4: 7 x 47.5 lbs

Total: 1780 lbs

6. Close grip bench press

Set 1: 10 x 135 lbs
Set 2: 6 x 145 lbs
Set 3: 5 x 155 lbs
Set 4: 4 x 155 lbs
Set 5: 15 x 65 lbs

Total: 4590 lbs

7. Weighted parallel dip

Set 1: 6 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 20 lbs

Total: 640 lbs

8. Incline barbbell curls

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 5 x 30 lbs
Set 4: 5 x 30 lbs

Total: 800 lbs

9. Preacher curls

Set 1: 10 x 55 lbs
Set 2: 7 x 65 lbs
Set 3: 5 x 65 lbs
Set 4: 6 x 65 lbs

Total: 1720 lbs

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