Gb week 11 arms

by ryanrj

Settings

List View

Summary

  • event_availableJuly 23rd, 2021
  • schedule2 h
  • equalizer38 sets,  489 reps
  • fitness_center39795 lbs

1. Ez bar reverse curls 4x12

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 55 lbs

Total: 2640 lbs

2. Hammer curls 4x12

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs

Total: 840 lbs

3. Cable preacher curls 4 x12 dropset

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 5 x 40 lbs
  • Set 6: 5 x 30 lbs

Total: 2550 lbs

4. Tricep pushdown 4x20

  • Set 1: 20 x 120 lbs
  • Set 2: 20 x 120 lbs
  • Set 3: 20 x 120 lbs
  • Set 4: 20 x 120 lbs

Total: 9600 lbs

5. Bent over tricep extension 4x20

  • Set 1: 20 x 80 lbs
  • Set 2: 20 x 80 lbs
  • Set 3: 20 x 80 lbs
  • Set 4: 20 x 80 lbs

Total: 6400 lbs

6. Dip machine 4x8 dropset

  • Set 1: 20 x 130 lbs
  • Set 2: 8 x 210 lbs
  • Set 3: 8 x 210 lbs
  • Set 4: 8 x 210 lbs
  • Set 5: 8 x 210 lbs
  • Set 6: 8 x 150 lbs
  • Set 7: 8 x 90 lbs

Total: 11240 lbs

7. Leg raises 5 sets

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs
  • Set 5: 15 x 15 lbs

Total: 1125 lbs

8. Calf raises 6x10

  • Set 1: 10 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs
  • Set 4: 10 x 90 lbs
  • Set 5: 10 x 90 lbs
  • Set 6: 10 x 90 lbs

Total: 5400 lbs