X93 Arms and Deload

nach jawrs

Einstellungen

lbskgs

Zusammenfassung

July 17th, 2023
1 h
21 sets, 330 reps
23800 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 60 lbs
Set 2: 20 x 60 lbs
Set 3: 15 x 120 lbs
Set 4: 15 x 120 lbs

Total: 6000 lbs

3. Barbell Reverse Curl

Set 1: 20 x 65 lbs
Set 2: 15 x 65 lbs
Set 3: 15 x 65 lbs

Total: 3250 lbs

4. Dumbbell Twist

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs

Total: 2250 lbs

5. Cable Hammer Curl

Set 1: 15 x 120 lbs
Set 2: 15 x 150 lbs
Set 3: 15 x 150 lbs

Total: 6300 lbs

6. Dumbbell Hammer Curl

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1200 lbs

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