Biceps and Triceps

by jmchow

Settings

lbskgs

Summary

February 18th, 2017
1 h
39 sets, 429 reps
20178 lbs

1. Hammer Pullups

Set 1: 20 x 150 lbs
Set 2: 12 x 150 lbs

Total: 4800 lbs

2. Seated Dumbbell Tricep Extensions

Set 1: 20 x 50 lbs
Set 2: 15 x 60 lbs
Set 3: 12 x 65 lbs
Set 4: 9 x 70 lbs

Total: 3310 lbs

3. Close-Grip Bench

Set 1: 10 x 45 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 115 lbs
Set 4: 8 x 135 lbs

Total: 3630 lbs

4. Spider Barbell Curls

Set 1: 10 x 15 lbs
Set 2: 10 x 35 lbs
Set 3: 5 x 65 lbs
Set 4: 3 x 65 lbs

Total: 1020 lbs

5. Bicep Curls

Set 1: 10 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs
Set 5: 12 x 30 lbs

Total: 1740 lbs

6. Onearm Dumbbell Tricep Extensions

Set 1: 18 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 13 x 20 lbs
Set 4: 10 x 20 lbs

Total: 1120 lbs

7. Hammer Curls

Set 1: 12 x 30 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1060 lbs

8. Rope Tricep Pushdowns

Set 1: 12 x 22.5 lbs
Set 2: 12 x 27.5 lbs
Set 3: 12 x 27.5 lbs
Set 4: 10 x 24 lbs
Set 5: 10 x 34 lbs
Set 6: 10 x 49 lbs
Set 7: 7 x 54 lbs

Total: 2378 lbs

9. Spider Dumbbell Curls

Set 1: 12 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 640 lbs

10. Standing Dumbbell Preacher Curls

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs

Total: 480 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined