Biceps & Shoulders

by plnkfloydian

Settings

lbskgs

Summary

April 24th, 2023
25 minutes
24 sets, 296 reps
22416 lbs

1. Pike Pushup

Set 1: 12 x 166 lbs
Set 2: 10 x 166 lbs
Set 3: 9 x 166 lbs

Total: 5146 lbs

2. Lateral Dumbbell Raises

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs

Total: 1125 lbs

3. Rear Lateral Raises

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs

Total: 1125 lbs

4. Lower Back Extentions

Set 1: 10 x 166 lbs
Set 2: 10 x 166 lbs
Set 3: 10 x 166 lbs

Total: 4980 lbs

5. One Arm Cable Row

Set 1: 15 x 100 lbs
Set 2: 15 x 110 lbs
Set 3: 15 x 110 lbs

Total: 4800 lbs

6. Cable Curl

Set 1: 12 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 110 lbs

Total: 3960 lbs

7. Reverse Grip Cable Curl

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

Total: 640 lbs

8. Single arm cable hammer curl

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

Total: 640 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined