matthewbunce

3 years ago

Bicep/Tricep

Duration

1h 8min

Volume

6,810 kg

EZ Bar Biceps Curl

SETS

WEIGHT & REPS

W

15kg x 10 reps

 @ 6 rpe

1

30kg x 12 reps

 @ 10 rpe

Best Volume

2

25kg x 10 reps

 @ 8.5 rpe

3

25kg x 10 reps

 @ 9 rpe

4

20kg x 12 reps

 @ 8 rpe

Bicep Curl (Machine)

SETS

WEIGHT & REPS

W

20kg x 10 reps

 @ 7.5 rpe

1

30kg x 8 reps

 @ 10 rpe

2

25kg x 10 reps

 @ 9 rpe

3

20kg x 15 reps

 @ 10 rpe

4

20kg x 12 reps

Triceps Extension (Cable)

SETS

WEIGHT & REPS

W

30kg x 10 reps

1

45kg x 12 reps

2

45kg x 12 reps

3

40kg x 12 reps

Triceps Rope Pushdown

SETS

WEIGHT & REPS

1

35kg x 10 reps

2

35kg x 10 reps

3

30kg x 10 reps

4

30kg x 10 reps

5

25kg x 10 reps

F

20kg x 15 reps

Hammer Curl (Dumbbell)

SETS

WEIGHT & REPS

1

20kg x 8 reps

2

20kg x 8 reps

3

15kg x 10 reps

F

15kg x 10 reps

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matthewbunce

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