Arms

by ryanrj

Settings

lbskgs

Summary

February 15th, 2024
4 h
33 sets, 421 reps
19550 lbs

1. Dual rope pressdown

Set 1: 15 x 60 lbs
Set 2: 13 x 80 lbs
Set 3: 10 x 90 lbs
Set 4: 10 x 80 lbs
Set 5: 10 x 60 lbs

Total: 4240 lbs

2. Dip machine

Set 1: 15 x 150 lbs
Set 2: 15 x 150 lbs
Set 3: 12 x 150 lbs
Set 4: 12 x 150 lbs

Total: 8100 lbs

3. Spider curls

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

Total: 960 lbs

4. Alt db hammer

Set 1: 12 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1470 lbs

5. incline db skullcrusher

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

6. Incline db curl

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

Total: 900 lbs

7. Single arm cable ext

Set 1: 10 x 30 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
Set 4: 15 x 20 lbs

Total: 1200 lbs

8. Db 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