Englishexpand_more

Body Beast, Bulk:Arms

by ronsterron

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Summary

  • event_availableSeptember 17th, 2016
  • schedule40 minutes
  • equalizer38 sets,  421 reps
  • fitness_center7520 lbs

1. Standing Dumbbell Curl

  • Set 1: 15 x 17.5 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 22.5 lbs
  • Set 4: 8 x 22.5 lbs
  • Set 5: 12 x 20 lbs
  • Set 6: 15 x 17.5 lbs

Total: 1365 lbs

2. Dumbbell Tricep Extension (Skull Crusher)

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 1080 lbs

3. Wide Dumbbell Curl

  • Set 1: 5 x 22.5 lbs
  • Set 2: 5 x 22.5 lbs
  • Set 3: 5 x 22.5 lbs
  • Set 4: 5 x 22.5 lbs
  • Set 5: 5 x 22.5 lbs

Total: 562.5 lbs

4. Skull Crusher

  • Set 1: 15 x 22.5 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 20 lbs

Total: 997.5 lbs

5. Hammer Curl

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 17.5 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 12 x 17.5 lbs
  • Set 6: 15 x 15 lbs

Total: 1190 lbs

6. Tricep Dumbbell Kickback

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 12 x 15 lbs
  • Set 5: 8 x 15 lbs
  • Set 6: 8 x 15 lbs
  • Set 7: 8 x 15 lbs
  • Set 8: 8 x 15 lbs
  • Set 9: 12 x 15 lbs
  • Set 10: 12 x 15 lbs
  • Set 11: 15 x 12.5 lbs
  • Set 12: 15 x 12.5 lbs

Total: 1950 lbs

7. Weighted Crunch

  • Set 1: 30 x 12.5 lbs

Total: 375 lbs