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Englishexpand_more

Arms

by ryanrj

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Summary

  • event_availableMay 11th, 2017
  • schedule1 h
  • equalizer34 sets,  503 reps
  • fitness_center16912.19 lbs

1. A. Close grip chinups (short ROM)

  • Set 1: 10 x 90.72 lbs
  • Set 2: 10 x 90.72 lbs
  • Set 3: 10 x 90.72 lbs
  • Set 4: 10 x 90.72 lbs

Total: 3628.74 lbs

2. B. BW dip (short ROM)

  • Set 1: 10 x 90.72 lbs
  • Set 2: 10 x 90.72 lbs
  • Set 3: 10 x 90.72 lbs
  • Set 4: 10 x 90.72 lbs

Total: 3628.74 lbs

3. A. Incline ez skull crusher

  • Set 1: 12 x 29.48 lbs
  • Set 2: 15 x 29.48 lbs
  • Set 3: 15 x 29.48 lbs
  • Set 4: 15 x 29.48 lbs

Total: 1680.56 lbs

4. B. Ez preacher curl

  • Set 1: 10 x 29.48 lbs
  • Set 2: 10 x 29.48 lbs
  • Set 3: 10 x 29.48 lbs
  • Set 4: 10 x 29.48 lbs

Total: 1179.34 lbs

5. A. Db floor skullcrusher

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 13.61 lbs
  • Set 4: 12 x 13.61 lbs
  • Set 5: 15 x 9.07 lbs

Total: 789.25 lbs

6. B. Spider hammer curls

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 13.61 lbs
  • Set 4: 12 x 13.61 lbs
  • Set 5: 15 x 9.07 lbs

Total: 789.25 lbs

7. A. Cable rope pressdown BFR

  • Set 1: 25 x 27.22 lbs
  • Set 2: 25 x 27.22 lbs
  • Set 3: 25 x 22.68 lbs
  • Set 4: 25 x 22.68 lbs

Total: 2494.76 lbs

8. B. Seated barbell curl BFR

  • Set 1: 25 x 27.22 lbs
  • Set 2: 25 x 27.22 lbs
  • Set 3: 25 x 27.22 lbs
  • Set 4: 25 x 27.22 lbs

Total: 2721.55 lbs