..Arms Phase 1

by objorgan

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Summary

  • event_availableJune 5th, 2016
  • schedule1 h
  • equalizer40 sets,  455 reps
  • fitness_center35329.08 lbs

1. Close-grip bench

  • Set 1: 16 x 143.3 lbs
  • Set 2: 12 x 148.81 lbs
  • Set 3: 9 x 154.32 lbs
  • Set 4: 7 x 159.84 lbs
  • Set 5: 5 x 165.35 lbs

Total: 7413.04 lbs

2. Overhead dumbell extension

  • Set 1: 10 x 71.65 lbs
  • Set 2: 10 x 71.65 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 17 x 55.12 lbs

Total: 3163.63 lbs

3. Cabel pressdown phase 1

  • Set 1: 11 x 174.17 lbs
  • Set 2: 14 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 16 x 134.48 lbs

Total: 8079.94 lbs

4. Reverce grip pressdowns

  • Set 1: 8 x 50.71 lbs
  • Set 2: 15 x 39.68 lbs
  • Set 3: 14 x 39.68 lbs
  • Set 4: 13 x 39.68 lbs
  • Set 5: 10 x 19.84 lbs
  • Set 6: 10 x 15.43 lbs
  • Set 7: 10 x 11.02 lbs

Total: 2535.32 lbs

5. Standing barbell curl

  • Set 1: 15 x 77.16 lbs
  • Set 2: 12 x 82.67 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 7 x 93.7 lbs
  • Set 5: 5 x 99.21 lbs

Total: 4183.27 lbs

6. Dummbell hammer curl

  • Set 1: 8 x 44.09 lbs
  • Set 2: 7 x 44.09 lbs
  • Set 3: 12 x 38.58 lbs
  • Set 4: 16 x 33.07 lbs

Total: 1653.47 lbs

7. E-Z bar reverse curls phase 1

  • Set 1: 11 x 77.16 lbs
  • Set 2: 10 x 77.16 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 15 x 66.14 lbs

Total: 3384.1 lbs

8. Machine preacher curl

  • Set 1: 16 x 66.14 lbs
  • Set 2: 14 x 66.14 lbs
  • Set 3: 14 x 66.14 lbs
  • Set 4: 12 x 66.14 lbs
  • Set 5: 10 x 50.71 lbs
  • Set 6: 10 x 39.68 lbs
  • Set 7: 10 x 30.86 lbs

Total: 4916.31 lbs