Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

March 16th, 2016
1 h
43 sets, 621 reps
8765 lbs

1. Curl into Shoulder (sit)

Set 1: 13 x 15 lbs
Set 2: 8 x 15 lbs
Set 3: 8 x 0 lbs

Total: 315 lbs

2. Tri Over head

Set 1: 16 x 25 lbs
Set 2: 12 x 0 lbs
Set 3: 10 x 0 lbs

Total: 400 lbs

3. Shoulder Press (incline)

Set 1: 14 x 20 lbs
Set 2: 12 x 0 lbs
Set 3: 10 x 0 lbs

Total: 280 lbs

4. Shoulder raise (side)

Set 1: 24 x 17.5 lbs
Set 2: 24 x 17.5 lbs
Set 3: 24 x 17.5 lbs

Total: 1260 lbs

5. Tri rope

Set 1: 14 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 10 x 25 lbs

Total: 900 lbs

6. Hammer curls

Set 1: 14 x 20 lbs
Set 2: 12 x 0 lbs
Set 3: 12 x 0 lbs

Total: 280 lbs

7. Tri inverse curl

Set 1: 16 x 30 lbs
Set 2: 16 x 0 lbs
Set 3: 16 x 0 lbs

Total: 480 lbs

8. Curl (pully)

Set 1: 14 x 0 lbs
Set 2: 12 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

9. Shrugs

Set 1: 26 x 45 lbs
Set 2: 26 x 0 lbs
Set 3: 26 x 0 lbs

Total: 1170 lbs

10. Shoulder raise front (abs area)

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

Total: 900 lbs

11. Shoilder raise side (abs area)

Set 1: 12 x 5 lbs
Set 2: 12 x 5 lbs
Set 3: 12 x 5 lbs

Total: 180 lbs

12. Tri Cheast Crusher (Dumbbell)

Set 1: 14 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 10 x 15 lbs

Total: 540 lbs

13. Reverse curl (barbell)

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

14. Kick backs (pully)

Set 1: 20 x 10 lbs
Set 2: 16 x 10 lbs
Set 3: 14 x 10 lbs

Total: 500 lbs

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