Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

March 12th, 2016
1 h
46 sets, 624 reps
17970 lbs

1. Curl into Shoulder (sit)

Set 1: 12 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 8 x 15 lbs

Total: 450 lbs

2. Tri Over head

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

Total: 900 lbs

3. Shoulder Press (incline)

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

Total: 680 lbs

4. Skull crusher barbell

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

Total: 1140 lbs

5. Reverse curls (pully)

Set 1: 14 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 8 x 40 lbs

Total: 1760 lbs

6. Shoulder raise (side)

Set 1: 28 x 15 lbs
Set 2: 24 x 15 lbs
Set 3: 24 x 15 lbs

Total: 1140 lbs

7. Tri rope

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

Total: 920 lbs

8. Hammer curls

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

Total: 680 lbs

9. Tri inverse curl

Set 1: 14 x 20 lbs
Set 2: 14 x 30 lbs
Set 3: 14 x 30 lbs

Total: 1120 lbs

10. Curl (pully)

Set 1: 14 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 8 x 45 lbs

Total: 1440 lbs

11. Shrugs

Set 1: 24 x 45 lbs
Set 2: 24 x 45 lbs
Set 3: 20 x 45 lbs

Total: 3060 lbs

12. Obliques standing

Set 1: 14 x 45 lbs
Set 2: 14 x 45 lbs
Set 3: 14 x 45 lbs

Total: 1890 lbs

13. Shoulder raise front (abs area)

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

Total: 750 lbs

14. Shoilder raise side (abs area)

Set 1: 10 x 5 lbs
Set 2: 10 x 5 lbs
Set 3: 10 x 5 lbs

Total: 150 lbs

15. Leg raise (hanging)

Set 1: 16 x 45 lbs
Set 2: 14 x 45 lbs
Set 3: 12 x 45 lbs

Total: 1890 lbs

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