pat Tompsett
Jul 4, 2026, 7:16 AM
Biceps/triceps
Duration
41m
Volume
6,820 kg
Cable One Arm Biceps Curl
SetsWeight & Reps
- 112.5kg x 10 reps
- 215kg x 10 reps
- 315kg x 10 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 120kg x 10 reps
- 220kg x 10 reps
- 322.5kg x 10 reps
Dumbbell Standing One Arm Curl
SetsWeight & Reps
- 112.5kg x 10 reps
- 210kg x 10 reps
- 310kg x 10 reps
Triceps Pushdown
SetsWeight & Reps
- 146kg x 25 reps
- 246kg x 25 reps
- 346kg x 25 reps
Single Arm Triceps Pushdown (Cable)
SetsWeight & Reps
- 114kg x 10 reps
- 217kg x 10 reps
- 317kg x 10 reps
Preacher Curl (Machine)
SetsWeight & Reps
- 120kg x 12 reps
- 220kg x 12 reps
- 320kg x 12 reps
Seated Incline Curl
SetsWeight & Reps
- 112.5kg x 12 reps
- 212.5kg x 12 reps
- 312.5kg x 12 reps
Single Arm Tricep Extension (Dumbbell)
SetsWeight & Reps
- 112.5kg x 12 reps
- 212.5kg x 12 reps
- 312.5kg x 12 reps
Skullcrusher (Dumbbell)
SetsWeight & Reps
- 112.5kg x 10 reps
- 212.5kg x 10 reps
- 312.5kg x 10 reps