Arms

nach ryanrj

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Zusammenfassung

  • event_availableMay 11th, 2017
  • schedule1 h
  • equalizer34 sets,  503 reps
  • fitness_center37285 lbs

1. A. Close grip chinups (short ROM)

  • Set 1: 10 x 200 lbs
  • Set 2: 10 x 200 lbs
  • Set 3: 10 x 200 lbs
  • Set 4: 10 x 200 lbs

Total: 8000 lbs

2. B. BW dip (short ROM)

  • Set 1: 10 x 200 lbs
  • Set 2: 10 x 200 lbs
  • Set 3: 10 x 200 lbs
  • Set 4: 10 x 200 lbs

Total: 8000 lbs

3. A. Incline ez skull crusher

  • Set 1: 12 x 65 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 15 x 65 lbs

Total: 3705 lbs

4. B. Ez preacher curl

  • Set 1: 10 x 65 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 10 x 65 lbs
  • Set 4: 10 x 65 lbs

Total: 2600 lbs

5. A. Db floor skullcrusher

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

Total: 1740 lbs

6. B. Spider hammer curls

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

Total: 1740 lbs

7. A. Cable rope pressdown BFR

  • Set 1: 25 x 60 lbs
  • Set 2: 25 x 60 lbs
  • Set 3: 25 x 50 lbs
  • Set 4: 25 x 50 lbs

Total: 5500 lbs

8. B. Seated barbell curl BFR

  • Set 1: 25 x 60 lbs
  • Set 2: 25 x 60 lbs
  • Set 3: 25 x 60 lbs
  • Set 4: 25 x 60 lbs

Total: 6000 lbs