Arms

nach thisistay

Einstellungen

lbskgs

Zusammenfassung

June 7th, 2016
57 minutes
30 sets, 511 reps
14472.5 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: 30 x 60 lbs
Set 2: 30 x 60 lbs
Set 3: 30 x 60 lbs

Total: 5400 lbs

3. 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

4. Tri Over head

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

Total: 1500 lbs

5. Hammer curls

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

Total: 840 lbs

6. Shoulder raise front

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

Total: 540 lbs

7. Shoulder Press (incline)

Set 1: 18 x 20 lbs
Set 2: 16 x 20 lbs
Set 3: 14 x 20 lbs

Total: 960 lbs

8. Chest crusher (dumbell)

Set 1: 18 x 17.5 lbs
Set 2: 16 x 17.5 lbs
Set 3: 14 x 17.5 lbs

Total: 840 lbs

9. Shoulder raise (side)

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

Total: 630 lbs

10. Reverse curls (pully)

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

Total: 1400 lbs

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