Arms

by jeffythorson

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Summary

  • event_availableJanuary 2nd, 2014
  • schedule1 h
  • equalizer32 sets, 300 reps
  • fitness_center

1. Short rope tri pull downs

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 6 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: 8 x 
  • Set 3: 7 x 

Total: 

4. Cable curls

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

Total: 

5. Single arm cable pull downs

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

Total: 

6. Concentration curls

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

Total: 

7. Smith tris

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 10 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: 10 x 
  • Set 3: 6 x 

Total: 

10. Short rope cable curls

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

Total: 

11. Bench wrist curls

  • Set 1: 20 x 
  • Set 2: 15 x 

Total: