Arms

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

May 3rd, 2024
9 h
37 sets, 473 reps
30340 lbs

1. A pushdown

Set 1: 15 x 120 lbs
Set 2: 12 x 130 lbs
Set 3: 10 x 140 lbs
Set 4: 12 x 120 lbs

Total: 6200 lbs

2. B ez preacher

Set 1: 10 x 65 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 55 lbs
Set 4: 10 x 55 lbs

Total: 2400 lbs

3. A smith close grip press

Set 1: 13 x 135 lbs
Set 2: 12 x 135 lbs
Set 3: 11 x 135 lbs
Set 4: 10 x 135 lbs

Total: 6210 lbs

4. B hammer curl

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1400 lbs

5. A db french press

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 11 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2580 lbs

6. B incline db curl

Set 1: 10 x 25 lbs
Set 2: 11 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 870 lbs

7. Face pull

Set 1: 20 x 60 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 60 lbs
Set 4: 20 x 60 lbs
Set 5: 20 x 60 lbs

Total: 6000 lbs

8. Lateral raise

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs
Set 5: 10 x 20 lbs

Total: 1080 lbs

9. Rope overhead to pressdown

Set 1: 20 x 60 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 60 lbs

Total: 3600 lbs

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