Arms

by ryanrj

Settings

lbskgs

Summary

July 11th, 2024
4 h
27 sets, 332 reps
21790 lbs

1. Pullups banded

Set 1: 7 x 200 lbs
Set 2: 7 x 150 lbs
Set 3: 6 x 150 lbs
Set 4: 5 x 150 lbs

Total: 4100 lbs

2. Dips

Set 1: 12 x 200 lbs
Set 2: 10 x 200 lbs
Set 3: 10 x 200 lbs
Set 4: 8 x 200 lbs

Total: 8000 lbs

3. Incline db curl

Set 1: 10 x 25 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 650 lbs

4. Oh db ext

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 40 lbs

Total: 2320 lbs

5. Chest supp row

Set 1: 20 x 25 lbs
Set 2: 20 x 25 lbs
Set 3: 20 x 25 lbs

Total: 1500 lbs

6. Cable pressdown

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2160 lbs

7. Dumbell 21s

Set 1: 21 x 20 lbs
Set 2: 21 x 20 lbs
Set 3: 21 x 20 lbs

Total: 1260 lbs

8. Db shrugs

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1800 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined