Deutschexpand_more

Arms

nach ryanrj

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Zusammenfassung

  • event_availableApril 7th, 2017
  • schedule1 h
  • equalizer31 sets,  411 reps
  • fitness_center21625 lbs

1. EZ preacher curls

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 10 x 65 lbs
  • Set 5: 8 x 75 lbs
  • Set 6: 6 x 55 lbs

Total: 2630 lbs

2. Close grip EZ press

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 12 x 105 lbs
  • Set 4: 10 x 135 lbs
  • Set 5: 10 x 85 lbs
  • Set 6: 8 x 65 lbs

Total: 5540 lbs

3. A. Supine incline curls

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

Total: 920 lbs

4. B. Overhead rope extension

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2880 lbs

5. A. Cross body hammer curl

  • Set 1: 15 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 25 lbs

Total: 1375 lbs

6. B. Straight bar pressdown

  • Set 1: 20 x 100 lbs
  • Set 2: 20 x 100 lbs
  • Set 3: 20 x 100 lbs

Total: 6000 lbs

7. A. Dumbell concentration bench curl

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs

Total: 480 lbs

8. B. Bench dips

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs

Total: 1500 lbs

9. BFR dumbell curl

  • Set 1: 30 x 10 lbs

Total: 300 lbs