robert_taa931a

3 days ago

Arms/Back

Duration

59min

Volume

3,444 lbs

Hammer Curl (Dumbbell)

SETS

WEIGHT & REPS

1

10lbs x 10 reps

 @ 6 rpe

2

10lbs x 10 reps

 @ 6 rpe

3

10lbs x 10 reps

 @ 7 rpe

4

10lbs x 10 reps

 @ 7 rpe

5

10lbs x 10 reps

 @ 7.5 rpe

6

10lbs x 10 reps

 @ 8 rpe

7

10lbs x 10 reps

 @ 8.5 rpe

8

10lbs x 10 reps

 @ 9 rpe

9

10lbs x 10 reps

 @ 10 rpe

Bicep Curl (Dumbbell)

SETS

WEIGHT & REPS

1

8lbs x 12 reps

 @ 9 rpe

2

8lbs x 12 reps

 @ 8 rpe

3

8lbs x 12 reps

 @ 8 rpe

4

8lbs x 12 reps

 @ 8 rpe

5

8lbs x 12 reps

 @ 8 rpe

6

8lbs x 12 reps

 @ 8.5 rpe

7

8lbs x 12 reps

 @ 9 rpe

8

8lbs x 12 reps

 @ 9 rpe

9

8lbs x 12 reps

 @ 9 rpe

Triceps Extension (Dumbbell)

SETS

WEIGHT & REPS

1

8lbs x 20 reps

 @ 6 rpe

Best Volume

Best 1 Rep Max

2

8lbs x 20 reps

 @ 6 rpe

3

8lbs x 20 reps

 @ 7 rpe

4

8lbs x 20 reps

 @ 7.5 rpe

5

8lbs x 20 reps

 @ 8.5 rpe

6

8lbs x 20 reps

 @ 9 rpe

7

8lbs x 20 reps

 @ 9 rpe

8

8lbs x 20 reps

 @ 10 rpe

Bent Over Row (Dumbbell)

SETS

WEIGHT & REPS

1

10lbs x 5 reps

 @ 8 rpe

Best Weight

2

10lbs x 5 reps

 @ 8 rpe

3

10lbs x 5 reps

 @ 8 rpe

4

10lbs x 5 reps

 @ 8 rpe

5

10lbs x 5 reps

 @ 8 rpe

6

10lbs x 5 reps

 @ 8 rpe

7

10lbs x 5 reps

 @ 9 rpe

8

10lbs x 5 reps

 @ 9 rpe

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