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X93 Arms and Deload

nach jawrs

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Zusammenfassung

  • event_availableMay 5th, 2023
  • schedule58 minutes
  • equalizer26 sets,  410 reps
  • fitness_center24310 lbs

1. Barbell Biceps Curl

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

Total: 4800 lbs

2. Triceps Press Down

  • Set 1: 20 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 70 lbs
  • Set 4: 20 x 70 lbs

Total: 5600 lbs

3. Dumbbell Curl

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 25 lbs

Total: 1200 lbs

4. DB Triceps Kickback

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 25 lbs

Total: 1200 lbs

5. Barbell Reverse Curl

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

Total: 1950 lbs

6. Dumbbell Twist

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

Total: 1400 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

9. Cable Kickback

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs

Total: 960 lbs