Englishexpand_more

Biceps and Forearms

by jmchow

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Summary

  • event_availableAugust 14th, 2016
  • schedule1 h
  • equalizer28 sets,  273 reps
  • fitness_center10880 lbs

1. Bicep Curls

  • Set 1: 5 x 20 lbs
  • Set 2: 5 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 8 x 30 lbs
  • Set 6: 8 x 30 lbs
  • Set 7: 8 x 30 lbs
  • Set 8: 12 x 20 lbs
  • Set 9: 3 x 30 lbs
  • Set 10: 3 x 25 lbs
  • Set 11: 3 x 20 lbs
  • Set 12: 6 x 20 lbs

Total: 2010 lbs

2. Hammer Curls

  • Set 1: 10 x 20 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 8 x 30 lbs

Total: 1120 lbs

3. Hammer Pullups

  • Set 1: 10 x 145 lbs

Total: 1450 lbs

4. Chinups

  • Set 1: 10 x 145 lbs

Total: 1450 lbs

5. 21s

  • Set 1: 21 x 30 lbs
  • Set 2: 21 x 40 lbs
  • Set 3: 21 x 40 lbs
  • Set 4: 21 x 40 lbs

Total: 3150 lbs

6. Pullups

  • Set 1: 10 x 0 lbs

Total: 0 lbs

7. Reverse Barbell Curls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 50 lbs
  • Set 4: 10 x 50 lbs

Total: 1700 lbs