Iron Block (December 2023): Week 1 - BTS

nach vargasj6

Einstellungen

lbskgs

Zusammenfassung

February 8th, 2024
52 minutes
36 sets, 439 reps
9072 lbs

1. Single Arm Supinated Curls

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1380 lbs

2. Triceps Push-Ups

Set 1: 15 x 0 lbs
Set 2: 15 x 0 lbs
Set 3: 15 x 0 lbs
Set 4: 15 x 0 lbs

Total: 0 lbs

3. Alternating DJ Raise

Set 1: 16 x 15 lbs
Set 2: 16 x 15 lbs
Set 3: 16 x 15 lbs
Set 4: 10 x 15 lbs

Total: 870 lbs

4. Standing Hammer Curls

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1380 lbs

5. Triceps Press

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs

Total: 1350 lbs

6. Arnold Press

Set 1: 12 x 25 lbs
Set 2: 6 x 25 lbs
Set 3: 6 x 20 lbs
Set 4: 12 x 20 lbs
Set 5: 10 x 20 lbs

Total: 1010 lbs

7. Wide Curl

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1150 lbs

8. Overhead Extension

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1380 lbs

9. Wide Wingspan Row

Set 1: 12 x 12 lbs
Set 2: 12 x 12 lbs
Set 3: 12 x 12 lbs
Set 4: 10 x 12 lbs

Total: 552 lbs

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