Arms

by ryanrj

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Summary

  • event_availableJune 14th, 2024
  • schedule28 minutes
  • equalizer27 sets,  354 reps
  • fitness_center17330 lbs

1. Pressdown rope

  • Set 1: 20 x 60 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 13 x 80 lbs
  • Set 4: 12 x 80 lbs

Total: 4400 lbs

2. Dumbell preacher

  • Set 1: 13 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 960 lbs

3. A overhead rop extension

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 10 x 60 lbs

Total: 2040 lbs

4. B dip machine

  • Set 1: 15 x 150 lbs
  • Set 2: 15 x 150 lbs
  • Set 3: 13 x 150 lbs

Total: 6450 lbs

5. C incline curl

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

Total: 600 lbs

6. D spider hammer curl

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

Total: 600 lbs

7. A cable kickback

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1080 lbs

8. B lateral raise

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

Total: 1200 lbs