Gb week 4 arms

by ryanrj

Settings

lbskgs

Summary

June 11th, 2021
34 minutes
32 sets, 321 reps
29380 lbs

1. Seated alternate dumbell curls

Set 1: 8 x 35 lbs
Set 2: 8 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 8 x 30 lbs

Total: 1000 lbs

2. Preacher hammer curl

Set 1: 12 x 25 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1350 lbs

3. Ez preacher curl

Set 1: 6 x 65 lbs
Set 2: 6 x 65 lbs
Set 3: 6 x 65 lbs
Set 4: 6 x 65 lbs

Total: 1560 lbs

4. Dual rope tricep extension

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4800 lbs

5. Dip machine

Set 1: 15 x 150 lbs
Set 2: 12 x 180 lbs
Set 3: 10 x 200 lbs
Set 4: 10 x 200 lbs

Total: 8410 lbs

6. Seated overhead rope extensions

Set 1: 10 x 60 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs
Set 4: 10 x 80 lbs

Total: 3000 lbs

7. Machine crunches

Set 1: 12 x 120 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 120 lbs
Set 4: 12 x 120 lbs

Total: 5760 lbs

8. Seated toe raises

Set 1: 10 x 50 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 100 lbs

Total: 3500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined