Workout - Thursday, March 12, 2020 10:40 PM

  • Biceps (2)
  • Triceps (2)
  • Forearms (2)
  • Shoulders (2)
  1. Preacher Curl
  2. Hammer Dumbbell Curl
  3. Tricep Pushdown Machine
  4. Machine Triceps Extension
  5. Palms-Up Dumbbell Wrist Curl Over A Bench
  6. Palms-Down Dumbbell Wrist Curl Over A Bench
  7. Barbell Front Raise
  8. Dumbbell Side Lateral Raise
Preacher Curl
R3-12-203 sets
60 lb
10 Reps
60 lb
10 Reps
60 lb
8 Reps
Avg: 60Vol: 560
PR: 70
Hammer Dumbbell Curl
R3-12-203 sets
22.5 lb
10 Reps
27.5 lb
10 Reps
25 lb
10 Reps
Avg: 25Vol: 250
PR: 45
Tricep Pushdown Machine
R3-12-203 sets
110 lb
10 Reps
130 lb
10 Reps
150 lb
10 Reps
Avg: 130Vol: 1300
PR: 180
Machine Triceps Extension
R3-12-203 sets
100 lb
10 Reps
120 lb
10 Reps
150 lb
10 Reps
Avg: 123.3Vol: 1233
PR: 170
Palms-Up Dumbbell Wrist Curl Over A Bench
R3-12-203 sets
22.5 lb
10 Reps
25 lb
10 Reps
27.5 lb
10 Reps
Avg: 25Vol: 250
PR: 40
Palms-Down Dumbbell Wrist Curl Over A Bench
R3-12-203 sets
12.5 lb
10 Reps
⭐PR15 lb
10 Reps
⭐PR17.5 lb
10 Reps
Avg: 15Vol: 150
PR: 30
Barbell Front Raise
R3-12-203 sets
30 lb
10 Reps
50 lb
10 Reps
30 lb
10 Reps
Avg: 36.7Vol: 367
PR: 50
Dumbbell Side Lateral Raise
R3-12-202 sets
20 lb
10 Reps
22.5 lb
7 Reps
Avg: 21.3Vol: 181
PR: 35