Biceps and Triceps

by jag1970

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Summary

  • event_availableApril 7th, 2016
  • schedule1 h
  • equalizer43 sets,  342 reps
  • fitness_center15760 lbs

1. Barbell curls

  • Set 1: 10 x 60 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 7 x 70 lbs
  • Set 4: 4 x 80 lbs

Total: 1970 lbs

2. Alternating bumbbell curls

  • Set 1: 10 x 25 lbs
  • Set 2: 6 x 15 lbs
  • Set 3: 6 x 30 lbs
  • Set 4: 5 x 20 lbs
  • Set 5: 5 x 30 lbs
  • Set 6: 3 x 20 lbs

Total: 830 lbs

3. Cable hammer curls with rope

  • Set 1: 8 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 35 lbs

Total: 1030 lbs

4. Dumbbell kick-backs

  • Set 1: 10 x 30 lbs
  • Set 2: 6 x 35 lbs
  • Set 3: 7 x 35 lbs
  • Set 4: 10 x 35 lbs

Total: 1105 lbs

5. Cable overhead triceps extentions

  • Set 1: 15 x 35 lbs
  • Set 2: 12 x 47.5 lbs
  • Set 3: 8 x 57.5 lbs
  • Set 4: 8 x 57.5 lbs

Total: 2015 lbs

6. Cable push down with rope

  • Set 1: 18 x 30 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 10 x 50 lbs

Total: 1840 lbs

7. Close grip bench press

  • Set 1: 10 x 135 lbs
  • Set 2: 7 x 155 lbs
  • Set 3: 3 x 165 lbs
  • Set 4: 4 x 165 lbs
  • Set 5: 15 x 0 lbs

Total: 3590 lbs

8. Incline barbbell curls

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

Total: 790 lbs

9. Preacher curls

  • Set 1: 10 x 60 lbs
  • Set 2: 7 x 65 lbs
  • Set 3: 5 x 70 lbs
  • Set 4: 5 x 70 lbs

Total: 1755 lbs

10. Dips

  • Set 1: 10 x 25 lbs
  • Set 2: 7 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 7 x 30 lbs

Total: 835 lbs