Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 29th, 2016
1 h
49 sets, 753 reps
20048.5 lbs

1. Tri rope

Set 1: 16 x 25 lbs
Set 2: 14 x 25 lbs
Set 3: 12 x 25 lbs

Total: 1050 lbs

2. Hammer curls

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

Total: 720 lbs

3. Shrugs

Set 1: 24 x 60 lbs
Set 2: 24 x 60 lbs
Set 3: 24 x 60 lbs

Total: 4320 lbs

4. Tri push down

Set 1: 16 x 35 lbs
Set 2: 14 x 35 lbs
Set 3: 12 x 35 lbs

Total: 1470 lbs

5. Reverse curl (barbell)

Set 1: 20 x 30 lbs
Set 2: 18 x 30 lbs
Set 3: 16 x 30 lbs

Total: 1620 lbs

6. 21s

Set 1: 21 x 17.5 lbs
Set 2: 21 x 17.5 lbs
Set 3: 21 x 17.5 lbs

Total: 1102.5 lbs

7. Tri Over head

Set 1: 18 x 25 lbs
Set 2: 16 x 25 lbs
Set 3: 14 x 25 lbs

Total: 1200 lbs

8. Shoulder press (barbell behind head)

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1560 lbs

9. Curl (pully)

Set 1: 18 x 40 lbs
Set 2: 16 x 40 lbs
Set 3: 14 x 40 lbs
Set 4: 12 x 40 lbs

Total: 2400 lbs

10. Shoulder raise (side)

Set 1: 12 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs

Total: 540 lbs

11. Chest crusher (dumbell)

Set 1: 18 x 17.5 lbs
Set 2: 16 x 17.5 lbs
Set 3: 14 x 17.5 lbs

Total: 840 lbs

12. Pull up (rope)

Set 1: 16 x 30 lbs
Set 2: 14 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1560 lbs

13. Leg raise (hanging)

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs
Set 3: 16 x 0 lbs

Total: 0 lbs

14. Shoulder press (new machine)

Set 1: 18 x 20 lbs
Set 2: 16 x 20 lbs
Set 3: 14 x 20 lbs
Set 4: 12 x 28 lbs

Total: 1296 lbs

15. Rotator cuff

Set 1: 10 x 15 lbs
Set 2: 12 x 10 lbs
Set 3: 10 x 10 lbs

Total: 370 lbs

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