Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 1st, 2016
56 minutes
39 sets, 643 reps
21972.5 lbs

1. Tri rope

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

Total: 1260 lbs

2. Shrugs

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

Total: 4320 lbs

3. Tri push down

Set 1: 16 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1520 lbs

4. Reverse curl (barbell)

Set 1: 22 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 18 x 30 lbs

Total: 1800 lbs

5. 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

6. Curl (pully)

Set 1: 20 x 45 lbs
Set 2: 18 x 45 lbs
Set 3: 16 x 45 lbs

Total: 2430 lbs

7. Pull up (rope)

Set 1: 16 x 35 lbs
Set 2: 14 x 35 lbs
Set 3: 12 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1820 lbs

8. Shoulder press (new machine)

Set 1: 18 x 25 lbs
Set 2: 16 x 25 lbs
Set 3: 14 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1450 lbs

9. Kick backs (pully)

Set 1: 18 x 15 lbs
Set 2: 16 x 15 lbs
Set 3: 14 x 15 lbs

Total: 720 lbs

10. Shoulder raise front (pully)

Set 1: 16 x 20 lbs
Set 2: 16 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 6 x 20 lbs

Total: 960 lbs

11. Tri Over head

Set 1: 20 x 25 lbs
Set 2: 18 x 25 lbs
Set 3: 16 x 25 lbs

Total: 1350 lbs

12. Ab machine

Set 1: 20 x 60 lbs
Set 2: 18 x 60 lbs
Set 3: 16 x 60 lbs

Total: 3240 lbs

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