Body Beast bulk: Arms

nach ryan-stroup

Einstellungen

lbskgs

Zusammenfassung

December 28th, 2016
49 minutes
44 sets, 439 reps
12160 lbs

1. Bulk Standing curl

Set 1: 12 x 20 lbs
Set 2: 10 x 40 lbs
Set 3: 6 x 70 lbs
Set 4: 8 x 70 lbs
Set 5: 10 x 50 lbs
Set 6: 12 x 30 lbs

Total: 2480 lbs

2. Bulk Tricep extension

Set 1: 12 x 15 lbs
Set 2: 10 x 25 lbs
Set 3: 8 x 55 lbs
Set 4: 8 x 30 lbs

Total: 1110 lbs

3. Wide EZ bar curl

Set 1: 5 x 50 lbs
Set 2: 5 x 50 lbs
Set 3: 5 x 50 lbs
Set 4: 5 x 50 lbs
Set 5: 5 x 50 lbs

Total: 1250 lbs

4. Skull crusher

Set 1: 15 x 30 lbs
Set 2: 12 x 40 lbs
Set 3: 8 x 70 lbs
Set 4: 7 x 50 lbs

Total: 1840 lbs

5. Hammer curl

Set 1: 10 x 20 lbs
Set 2: 8 x 30 lbs
Set 3: 4 x 35 lbs
Set 4: 10 x 20 lbs
Set 5: 8 x 25 lbs
Set 6: 6 x 30 lbs
Set 7: 8 x 30 lbs
Set 8: 10 x 25 lbs
Set 9: 12 x 20 lbs
Set 10: 8 x 30 lbs
Set 11: 10 x 25 lbs
Set 12: 12 x 20 lbs

Total: 2620 lbs

6. Tricep kickback

Set 1: 15 x 10 lbs
Set 2: 12 x 15 lbs
Set 3: 8 x 20 lbs
Set 4: 15 x 10 lbs
Set 5: 12 x 15 lbs
Set 6: 8 x 20 lbs
Set 7: 8 x 20 lbs
Set 8: 12 x 15 lbs
Set 9: 15 x 10 lbs
Set 10: 8 x 20 lbs
Set 11: 12 x 15 lbs
Set 12: 15 x 10 lbs

Total: 1960 lbs

7. Weighted crunch

Set 1: 30 x 30 lbs

Total: 900 lbs

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