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X93 Arms and Deload

nach jawrs

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Zusammenfassung

  • event_availableMarch 20th, 2023
  • schedule47 minutes
  • equalizer24 sets,  366 reps
  • fitness_center25820 lbs

1. Barbell Biceps Curl

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 65 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 15 x 65 lbs

Total: 4150 lbs

2. Triceps Press Down

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs

Total: 7000 lbs

3. Dumbbell Curl

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 45 lbs

Total: 1170 lbs

4. DB Triceps Kickback

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

Total: 1350 lbs

5. Barbell Reverse Curl

  • Set 1: 15 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs

Total: 2925 lbs

6. Dumbbell Twist

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 45 lbs

Total: 2025 lbs

7. Ab Cable Crunch

  • Set 1: 20 x 180 lbs
  • Set 2: 20 x 180 lbs

Total: 7200 lbs

8. Leg Raise (Captains Chair)

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs

Total: 0 lbs