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Englishexpand_more

..Arms Phase 1

by objorgan

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Summary

  • event_availableMay 5th, 2017
  • schedule1 h
  • equalizer40 sets,  498 reps
  • fitness_center43075.02 lbs

1. Close-grip bench

  • Set 1: 15 x 132.28 lbs
  • Set 2: 12 x 137.79 lbs
  • Set 3: 10 x 143.3 lbs
  • Set 4: 8 x 148.81 lbs
  • Set 5: 6 x 154.32 lbs

Total: 7187.07 lbs

2. Overhead dumbell extension

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 18 x 60.63 lbs

Total: 4067.53 lbs

3. Cabel pressdown phase 1

  • Set 1: 13 x 154.32 lbs
  • Set 2: 15 x 141.1 lbs
  • Set 3: 15 x 141.1 lbs
  • Set 4: 18 x 125.66 lbs

Total: 8501.02 lbs

4. Reverce grip pressdowns

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 10 x 66.14 lbs
  • Set 6: 10 x 50.71 lbs
  • Set 7: 10 x 39.68 lbs

Total: 8179.15 lbs

5. Standing barbell curl

  • Set 1: 18 x 66.14 lbs
  • Set 2: 15 x 77.16 lbs
  • Set 3: 12 x 82.67 lbs
  • Set 4: 8 x 88.18 lbs
  • Set 5: 8 x 88.18 lbs

Total: 4750.96 lbs

6. Dummbell hammer curl

  • Set 1: 11 x 38.58 lbs
  • Set 2: 10 x 38.58 lbs
  • Set 3: 10 x 38.58 lbs
  • Set 4: 15 x 33.07 lbs

Total: 1692.05 lbs

7. E-Z bar reverse curls phase 1

  • Set 1: 15 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 12 x 66.14 lbs

Total: 3373.07 lbs

8. Machine preacher curl

  • Set 1: 13 x 94.8 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 10 x 94.8 lbs
  • Set 4: 10 x 79.37 lbs
  • Set 5: 10 x 50.71 lbs
  • Set 6: 10 x 39.68 lbs
  • Set 7: 10 x 30.86 lbs

Total: 5324.16 lbs