X93 Arms and Deload

nach jawrs

Einstellungen

lbskgs

Zusammenfassung

May 26th, 2023
45 minutes
25 sets, 366 reps
21900 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: 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

4. Barbell Reverse Curl

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

Total: 2700 lbs

5. Dumbbell Twist

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1800 lbs

6. Triceps Extension

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

7. Cable Hammer Curl

Set 1: 10 x 160 lbs
Set 2: 10 x 150 lbs
Set 3: 10 x 150 lbs

Total: 4600 lbs

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