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X93 Arms and Deload

nach jawrs

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Zusammenfassung

  • event_availableMarch 20th, 2024
  • schedule47 minutes
  • equalizer26 sets,  392 reps
  • fitness_center20640 lbs

1. Barbell Biceps Curl

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

Total: 5200 lbs

2. Triceps Press Down

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 20 x 100 lbs
  • Set 4: 20 x 100 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
  • Set 4: 20 x 45 lbs

Total: 3600 lbs

4. Dumbbell Twist

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs

Total: 1200 lbs

5. Dumbbell Hammer Curl

  • Set 1: 8 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 10 x 30 lbs
  • Set 6: 10 x 30 lbs
  • Set 7: 10 x 30 lbs
  • Set 8: 10 x 30 lbs

Total: 2640 lbs

6. Dips

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs
  • Set 4: 10 x 0 lbs

Total: 0 lbs