Biceps and Triceps

nach jag1970

Einstellungen

lbskgs

Zusammenfassung

January 14th, 2016
1 h
44 sets, 316 reps
17855 lbs

1. Barbell curls

Set 1: 10 x 70 lbs
Set 2: 4 x 90 lbs
Set 3: 6 x 80 lbs
Set 4: 6 x 80 lbs
Set 5: 8 x 40 lbs
Set 6: 5 x 30 lbs

Total: 2490 lbs

2. Alternating bumbbell curls

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

Total: 475 lbs

3. Cable hammer curls with rope

Set 1: 10 x 40 lbs
Set 2: 6 x 42.5 lbs
Set 3: 7 x 42.5 lbs
Set 4: 8 x 42.5 lbs

Total: 1292.5 lbs

4. Dumbbell kick-backs

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 9 x 40 lbs
Set 4: 10 x 40 lbs

Total: 1460 lbs

5. Cable overhead triceps extentions

Set 1: 10 x 57.5 lbs
Set 2: 6 x 65 lbs
Set 3: 8 x 65 lbs
Set 4: 8 x 65 lbs

Total: 2005 lbs

6. Cable push down with rope

Set 1: 10 x 55 lbs
Set 2: 10 x 57.5 lbs
Set 3: 6 x 35 lbs
Set 4: 7 x 57.5 lbs
Set 5: 6 x 35 lbs

Total: 1947.5 lbs

7. Close grip bench press

Set 1: 10 x 155 lbs
Set 2: 5 x 165 lbs
Set 3: 6 x 165 lbs
Set 4: 6 x 165 lbs
Set 5: 5 x 135 lbs

Total: 5030 lbs

8. Weighted parallel dip

Set 1: 10 x 25 lbs
Set 2: 6 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 10 x 30 lbs

Total: 970 lbs

9. Ezbar curls

Set 1: 10 x 50 lbs
Set 2: 6 x 60 lbs
Set 3: 5 x 60 lbs
Set 4: 5 x 40 lbs

Total: 1360 lbs

10. Incline barbbell curls

Set 1: 10 x 30 lbs
Set 2: 5 x 35 lbs
Set 3: 5 x 35 lbs
Set 4: 5 x 35 lbs

Total: 825 lbs

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