Bicep and triceps supersets

nach mredic4505

Einstellungen

lbskgs

Zusammenfassung

November 11th, 2017
1 h
40 sets, 559 reps
31815 lbs

1. Skull crushers 4x12

Set 1: 15 x 70 lbs
Set 2: 11 x 75 lbs
Set 3: 8 x 75 lbs
Set 4: 8 x 75 lbs

Total: 3075 lbs

2. Barbell curls 4x12

Set 1: 19 x 70 lbs
Set 2: 15 x 75 lbs
Set 3: 12 x 75 lbs
Set 4: 10 x 75 lbs

Total: 4105 lbs

3. Incline hammer curls 4x12

Set 1: 10 x 65 lbs
Set 2: 10 x 65 lbs
Set 3: 9 x 65 lbs
Set 4: 9 x 65 lbs

Total: 2470 lbs

4. Incline tricep extension with dumbells 4x12

Set 1: 15 x 40 lbs
Set 2: 11 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Total: 1995 lbs

5. Bicep curl with rope 4x12

Set 1: 20 x 70 lbs
Set 2: 16 x 80 lbs
Set 3: 16 x 80 lbs
Set 4: 14 x 80 lbs

Total: 5080 lbs

6. Tricep extention witb rope 4x12

Set 1: 20 x 70 lbs
Set 2: 16 x 80 lbs
Set 3: 13 x 80 lbs
Set 4: 12 x 80 lbs

Total: 4680 lbs

7. Superman curls 4x12

Set 1: 16 x 80 lbs
Set 2: 14 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 11 x 80 lbs

Total: 4240 lbs

8. Single arm triceps pulls 4x12

Set 1: 18 x 40 lbs
Set 2: 19 x 40 lbs
Set 3: 18 x 40 lbs
Set 4: 16 x 40 lbs

Total: 2840 lbs

9. Low row concentration curls 4x12

Set 1: 20 x 20 lbs
Set 2: 20 x 20 lbs
Set 3: 20 x 20 lbs
Set 4: 18 x 20 lbs

Total: 1560 lbs

10. Low row tricep push 4x12

Set 1: 15 x 30 lbs
Set 2: 12 x 40 lbs
Set 3: 11 x 40 lbs
Set 4: 10 x 40 lbs

Total: 1770 lbs

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