Englishexpand_more

Arms & Traps

by sennieman

Settings

List View

Summary

  • event_availableOctober 12th, 2014
  • schedule31 minutes
  • equalizer17 sets,  176 reps
  • fitness_center8980 lbs

1. Dumbbell Shrugs

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 65 lbs

Total: 1500 lbs

2. Forearm weighted rod

  • Set 1: 6 x 10 lbs
  • Set 2: 4 x 10 lbs

Total: 100 lbs

3. Bicep curl

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 35 lbs

Total: 880 lbs

4. Tricep Pushdown (Cable)

  • Set 1: 12 x 95 lbs
  • Set 2: 10 x 105 lbs
  • Set 3: 8 x 115 lbs

Total: 3110 lbs

5. Reverse-grip triceps

  • Set 1: 14 x 30 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 40 lbs

Total: 1170 lbs

6. Bicep rope (single)

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 35 lbs

Total: 780 lbs

7. Oblique Cable

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 70 lbs

Total: 1440 lbs