Arms

by ryanrj

Settings

lbskgs

Summary

October 20th, 2024
54 h
23 sets, 272 reps
14090 lbs

1. Dual cable cross extension

Set 1: 15 x 20 lbs
Set 2: 15 x 30 lbs
Set 3: 12 x 40 lbs
Set 4: 10 x 40 lbs
Set 5: 12 x 30 lbs

Total: 1990 lbs

2. Single arm db preacher curl

Set 1: 8 x 20 lbs
Set 2: 5 x 25 lbs
Set 3: 8 x 35 lbs
Set 4: 12 x 25 lbs

Total: 865 lbs

3. JM Press/ CG press

Set 1: 11 x 145 lbs
Set 2: 10 x 145 lbs
Set 3: 10 x 145 lbs
Set 4: 8 x 95 lbs

Total: 5255 lbs

4. Dumbell hammer curl

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 8 x 40 lbs
Set 4: 12 x 30 lbs

Total: 1480 lbs

5. Cable overhead/ press down

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

Total: 3600 lbs

6. Incline db 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