Arms

by ryanrj

Settings

lbskgs

Summary

November 8th, 2024
25 minutes
20 sets, 242 reps
12010 lbs

1. Rope pressdown

Set 1: 15 x 60 lbs
Set 2: 15 x 80 lbs
Set 3: 10 x 100 lbs
Set 4: 20 x 50 lbs

Total: 4100 lbs

2. Alt db curl

Set 1: 20 x 25 lbs
Set 2: 12 x 30 lbs
Set 3: 8 x 35 lbs
Set 4: 16 x 20 lbs

Total: 1460 lbs

3. Smith JM Press

Set 1: 10 x 95 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 95 lbs

Total: 2850 lbs

4. Hammer curl

Set 1: 8 x 30 lbs
Set 2: 8 x 30 lbs
Set 3: 8 x 30 lbs

Total: 720 lbs

5. OH cable extension

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

Total: 2160 lbs

6. Incline db curl

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs

Total: 720 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined