Arms

by jeffythorson

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Summary

  • event_availableJanuary 15th, 2014
  • schedule1 h
  • equalizer33 sets, 319 reps
  • fitness_center

1. Short rope tri pull downs

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 7 x 

Total: 

2. Cable Pull downs

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

3. Skull crushers

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

4. Cable curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 6 x 

Total: 

5. Concentration curls

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

Total: 

6. Smith tris

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 6 x 

Total: 

7. Standing skull crushers

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 6 x 

Total: 

8. Spider curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

9. Ex bar curls

  • Set 1: 10 x 
  • Set 2: 7 x 
  • Set 3: 4 x 

Total: 

10. Wrist curls dumbells

  • Set 1: 30 x 
  • Set 2: 25 x 
  • Set 3: 15 x 

Total: 

11. Short rope cable curls

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 0 x 

Total: