PreviousSun Mar 8Abductors, Adductors, Calves, Glutes, Quads, HamstringsNextFri Mar 13Upper Chest, Lower Chest, Obliques

Thu Mar 12 2020 5:40 PM

  • Forearms (2p, 1s)
  • Biceps (2p)
  • Triceps (2p)
  • Front Delts (1p)
  • Side Delts (1p)
  1. Barbell Front Raise
  2. Dumbbell Side Lateral Raise
  3. Hammer Dumbbell Curl
  4. Machine Triceps Extension
  5. Palms-Down Dumbbell Wrist Curl Over A Bench
  6. Palms-Up Dumbbell Wrist Curl Over A Bench
  7. Preacher Curl
  8. Tricep Pushdown Machine
Barbell Front Raise
R3-12-203 sets
30 lb
10
50 lb
10
30 lb
10
PR: 60 × 4 (24 days ago) [83%]
Dumbbell Side Lateral Raise
R3-12-202 sets
20 lb
10
22.5 lb
7
PR: 35 × 12 (564 days ago) [64%]
Hammer Dumbbell Curl
R3-12-203 sets
22.5 lb
10
27.5 lb
10
25 lb
10
PR: 45 × 12 (1028 days ago) [61%]
Machine Triceps Extension
R3-12-203 sets
100 lb
10
120 lb
10
150 lb
10
PR: 170 × 6 (905 days ago) [88%]
Palms-Down Dumbbell Wrist Curl Over A Bench
R3-12-203 sets
12.5 lb
10
15 lb
10
17.5 lb
10
PR: 30 × 12 (926 days ago) [58%]
Palms-Up Dumbbell Wrist Curl Over A Bench
R3-12-203 sets
22.5 lb
10
25 lb
10
27.5 lb
10
PR: 40 × 10 (555 days ago) [69%]
Preacher Curl
R3-12-203 sets
60 lb
10
60 lb
10
60 lb
8
PR: 70 × 7 (1309 days ago) [86%]
Tricep Pushdown Machine
R3-12-203 sets
110 lb
10
130 lb
10
150 lb
10
PR: 180 × 8 (901 days ago) [83%]