Ultimate Arm Supersets

by jag1970

Settings

lbskgs

Summary

January 10th, 2017
40 minutes
30 sets, 259 reps
9772.5 lbs

1. Standing Ez-bar Curl

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2100 lbs

2. Skullcrushers

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2100 lbs

3. Alternating bumbbell curls

Set 1: 6 x 35 lbs
Set 2: 6 x 35 lbs
Set 3: 6 x 35 lbs

Total: 630 lbs

4. Seated Overhead Extension

Set 1: 10 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 7 x 60 lbs

Total: 1520 lbs

5. Smith Machine Body Curls

Set 1: 8 x 5 lbs
Set 2: 8 x 5 lbs
Set 3: 8 x 5 lbs

Total: 120 lbs

6. Smith Machine Bodyweight Triceps

Set 1: 8 x 5 lbs
Set 2: 8 x 5 lbs
Set 3: 8 x 5 lbs

Total: 120 lbs

7. Cable Spider Curls

Set 1: 6 x 55 lbs
Set 2: 6 x 55 lbs
Set 3: 7 x 55 lbs

Total: 1045 lbs

8. Cable push down with rope

Set 1: 8 x 52.5 lbs
Set 2: 8 x 52.5 lbs
Set 3: 8 x 52.5 lbs

Total: 1260 lbs

9. Cable Curls

Set 1: 10 x 5 lbs
Set 2: 7 x 42.5 lbs
Set 3: 8 x 42.5 lbs

Total: 687.5 lbs

10. Close Grip Push Up

Set 1: 15 x 5 lbs
Set 2: 12 x 5 lbs
Set 3: 11 x 5 lbs

Total: 190 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined