Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

May 18th, 2016
40 minutes
30 sets, 541 reps
14332.5 lbs

1. Tri rope

Set 1: 16 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 8 x 30 lbs

Total: 1080 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 40 lbs
Set 2: 12 x 40 lbs
Set 3: 8 x 40 lbs

Total: 1440 lbs

5. Driver

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

Total: 1200 lbs

6. Shoulder press (machine)

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

Total: 1260 lbs

7. Reverse curl (barbell)

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

Total: 1560 lbs

8. 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

9. Tri Over head

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

Total: 1350 lbs

10. Shoulder raise front and side

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

Total: 300 lbs

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