ybarrar

12 hours ago

Arm Day

Duration

1h 45min

Volume

35,430 lbs

Superset

Bicep Curl (Barbell)

SETS

WEIGHT & REPS

1

60lbs x 12 reps

2

60lbs x 12 reps

3

60lbs x 12 reps

4

60lbs x 12 reps

5

60lbs x 12 reps

Superset

Hammer Curl (Dumbbell)

SETS

WEIGHT & REPS

1

40lbs x 20 reps

2

40lbs x 20 reps

3

40lbs x 20 reps

4

40lbs x 20 reps

5

40lbs x 20 reps

Superset

Seated Incline Curl (Dumbbell)

SETS

WEIGHT & REPS

1

30lbs x 12 reps

2

30lbs x 12 reps

3

30lbs x 12 reps

4

30lbs x 12 reps

5

30lbs x 12 reps

Single Arm Triceps Pushdown (Cable)

SETS

WEIGHT & REPS

1

20lbs x 24 reps

2

25lbs x 24 reps

3

30lbs x 24 reps

4

20lbs x 24 reps

5

20lbs x 24 reps

Triceps Pushdown

SETS

WEIGHT & REPS

1

65lbs x 15 reps

2

75lbs x 12 reps

3

75lbs x 12 reps

4

70lbs x 12 reps

5

65lbs x 12 reps

Triceps Extension (Cable)

SETS

WEIGHT & REPS

1

30lbs x 15 reps

2

40lbs x 12 reps

3

40lbs x 12 reps

4

40lbs x 12 reps

5

55lbs x 12 reps

Best Weight

Best 1 Rep Max

Skullcrusher (Barbell)

SETS

WEIGHT & REPS

1

60lbs x 12 reps

2

60lbs x 12 reps

3

60lbs x 12 reps

4

60lbs x 12 reps

5

60lbs x 12 reps

Concentration Curl

SETS

WEIGHT & REPS

1

35lbs x 20 reps

2

35lbs x 20 reps

3

35lbs x 20 reps

4

35lbs x 20 reps

5

35lbs x 20 reps

Seated Palms Up Wrist Curl

SETS

WEIGHT & REPS

1

60lbs x 12 reps

2

60lbs x 12 reps

3

60lbs x 12 reps

4

60lbs x 12 reps

5

60lbs x 10 reps

Wrist Roller

SETS

WEIGHT & REPS

1

65lbs x 20 reps

2

65lbs x 20 reps

3

85lbs x 15 reps

4

85lbs x 12 reps

5

85lbs x 10 reps

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ybarrar

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Followers

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