Arms

by ryanrj

Settings

lbskgs

Summary

January 5th, 2024
2 h
20 sets, 232 reps
15300 lbs

1. Close grip bench

Set 1: 15 x 95 lbs
Set 2: 12 x 145 lbs
Set 3: 12 x 145 lbs
Set 4: 10 x 145 lbs
Set 5: 12 x 95 lbs

Total: 7495 lbs

2. Rope pressdown

Set 1: 15 x 60 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 10 x 80 lbs
Set 5: 5 x 60 lbs

Total: 3920 lbs

3. Oh kb ext

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

Total: 825 lbs

4. Cable curl

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

Total: 2160 lbs

5. Hammer curl

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 900 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined