Englishexpand_more

Arms

by jawrs

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Summary

  • event_availableMarch 23rd, 2014
  • schedule1 h
  • equalizer24 sets,  260 reps
  • fitness_center25240 lbs

1. DB Biceps Curl

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 8 x 45 lbs
  • Set 6: 8 x 45 lbs

Total: 2140 lbs

2. DB Biceps Hammer Curl

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1350 lbs

3. Triceps Press Down

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 20 x 100 lbs

Total: 6000 lbs

4. Close-Grip Bench Press

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 135 lbs
  • Set 3: 10 x 185 lbs
  • Set 4: 10 x 185 lbs
  • Set 5: 10 x 185 lbs
  • Set 6: 10 x 225 lbs

Total: 10100 lbs

5. Barbell Biceps Curl

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 10 x 95 lbs

Total: 2850 lbs

6. Laying Triceps Extension

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 8 x 100 lbs

Total: 2800 lbs