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Wed Dec 20 2017 12:09 PM

  • Biceps (3p, 1s)
  • Triceps (2p)
  • Forearms (1p)
  • Cardio (1p)
  1. Alternate Hammer Dumbbell Curl
  2. Barbell Curl
  3. Cable One Arm Tricep Extension
  4. Reverse Barbell Curl
  5. Running (treadmill)
  6. Standing Biceps Cable Curl
  7. Triceps Pushdown - Rope Attachment
Alternate Hammer Dumbbell Curl
W12-20-173 sets
30 lb
20
40 lb
20
45 lb
20
PR: 40 × 15 (842 days ago) [113%]
Barbell Curl
W12-20-175 sets
75 lb
10
75 lb
10
75 lb
10
65 lb
10
45 lb
10
PR: 50 × 10 (958 days ago) [150%]
Last 3 are a drop set
Cable One Arm Tricep Extension
W12-20-173 sets
25.5 lb
20
29 lb
20
29 lb
20
PR: 60 × 12 (568 days ago) [48%]
10 each arm
Reverse Barbell Curl
W12-20-173 sets
50 lb
10
70 lb
10
80 lb
10
PR: 70 × 8 (578 days ago) [114%]
Running (treadmill)
W12-20-171 sets
5:20
0.5
PR: 1:00:11 (1107 days ago)
Standing Biceps Cable Curl
W12-20-176 sets
50 lb
20
70 lb
20
80 lb
20
70 lb
20
50 lb
20
30 lb
20
PR: 110 × 11 (66 days ago) [73%]
Upright curl like I’m flexing my biceps. Last 3 drop set
Triceps Pushdown - Rope Attachment
W12-20-175 sets
50.5 lb
10
54 lb
10
54 lb
10
34 lb
10
18.5 lb
10
PR: 130 × 6 (729 days ago) [42%]
Heavier cable machine by water fountain. Last 3 are a drop set