Phil Heath's Bigger Arms Routine #4

nach mrfredsmash1031

Einstellungen

lbskgs

Zusammenfassung

September 13th, 2017
53 minutes
27 sets, 264 reps
18490 lbs

1. Standing EZ Bar Curls

Set 1: 8 x 110 lbs
Set 2: 7 x 130 lbs
Set 3: 7 x 130 lbs
Set 4: 6 x 150 lbs

Total: 3600 lbs

2. Triceps Extensions (Dumbbell French Curl)

Set 1: 8 x 95 lbs
Set 2: 7 x 105 lbs
Set 3: 7 x 105 lbs
Set 4: 6 x 115 lbs

Total: 2920 lbs

3. Hammer Curls

Set 1: 8 x 95 lbs
Set 2: 7 x 105 lbs
Set 3: 12 x 45 lbs

Total: 2035 lbs

4. Rope Triceps Press

Set 1: 8 x 190 lbs
Set 2: 7 x 200 lbs
Set 3: 6 x 210 lbs

Total: 4180 lbs

5. Concentration Curls

Set 1: 8 x 55 lbs
Set 2: 7 x 65 lbs
Set 3: 6 x 75 lbs

Total: 1345 lbs

6. Hammer Machine Preacher Curls

Set 1: 7 x 90 lbs
Set 2: 7 x 90 lbs
Set 3: 7 x 90 lbs
Set 4: 7 x 90 lbs
Set 5: 7 x 90 lbs
Set 6: 7 x 90 lbs
Set 7: 7 x 90 lbs

Total: 4410 lbs

7. Bench Dips

Set 1: 30 x 0 lbs
Set 2: 30 x 0 lbs
Set 3: 30 x 0 lbs

Total: 0 lbs

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