Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

April 1st, 2016
1 h
48 sets, 763 reps
17535 lbs

1. Curl into Shoulder (sit)

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

Total: 540 lbs

2. Tri Over head

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

Total: 1350 lbs

3. Shoulder Press (incline)

Set 1: 13 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 8 x 25 lbs

Total: 775 lbs

4. Shoulder raise (side)

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

Total: 1080 lbs

5. Tri rope

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 30 lbs

Total: 840 lbs

6. Hammer curls

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

Total: 1080 lbs

7. Shrugs

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

Total: 1500 lbs

8. Shoilder raise side (abs area)

Set 1: 16 x 5 lbs
Set 2: 14 x 5 lbs
Set 3: 12 x 5 lbs

Total: 210 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. Skull crusher barbell

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

Total: 1620 lbs

11. Tri push down

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

Total: 1260 lbs

12. Forearm barbell

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

Total: 1620 lbs

13. Reverse curl (dumbell)

Set 1: 14 x 17.5 lbs
Set 2: 12 x 17.5 lbs
Set 3: 10 x 17.5 lbs

Total: 630 lbs

14. Curl (pully)

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

Total: 2430 lbs

15. Tri push down

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

Total: 1260 lbs

16. Driver

Set 1: 24 x 10 lbs
Set 2: 20 x 10 lbs
Set 3: 18 x 10 lbs

Total: 620 lbs

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