X93 Arms and Deload

nach jawrs

Einstellungen

lbskgs

Zusammenfassung

November 8th, 2023
1 h
27 sets, 510 reps
38450 lbs

1. Barbell Biceps Curl

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 20 x 65 lbs
Set 4: 20 x 65 lbs
Set 5: 20 x 65 lbs

Total: 5700 lbs

2. Triceps Press Down

Set 1: 20 x 80 lbs
Set 2: 20 x 80 lbs
Set 3: 20 x 80 lbs
Set 4: 20 x 80 lbs
Set 5: 20 x 80 lbs

Total: 8000 lbs

3. Barbell Reverse Curl

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 20 x 45 lbs

Total: 2700 lbs

4. Dumbbell Twist

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

Total: 1650 lbs

5. Cable Reverse Curl

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

Total: 6000 lbs

6. Ab Cable Crunch

Set 1: 20 x 180 lbs
Set 2: 20 x 180 lbs
Set 3: 20 x 180 lbs
Set 4: 20 x 180 lbs

Total: 14400 lbs

7. Leg Raise (Captains Chair)

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 20 x 0 lbs
Set 4: 20 x 0 lbs

Total: 0 lbs

Name

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