Arms

by ryanrj

Settings

lbskgs

Summary

March 15th, 2024
2 h
24 sets, 304 reps
12470 lbs

1. Straight bar pressdown

Set 1: 13 x 120 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 120 lbs
Set 4: 10 x 120 lbs

Total: 5640 lbs

2. Spider curl

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 11 x 20 lbs
Set 4: 10 x 20 lbs

Total: 900 lbs

3. Db skullcrusher

Set 1: 12 x 25 lbs
Set 2: 11 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1075 lbs

4. ISO hammer curl

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1000 lbs

5. Db french press / diamond pushups

Set 1: 15 x 45 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs

Total: 2175 lbs

6. Incline curl 21s

Set 1: 21 x 20 lbs
Set 2: 21 x 20 lbs
Set 3: 21 x 20 lbs
Set 4: 21 x 20 lbs

Total: 1680 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined