antonio Sbrescia
Jul 21, 2026, 11:55 AM
Braccia
Duration
1h 4m
Volume
4,385 kg
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 18kg x 10 reps
- 29kg x 12 reps
- 39kg x 12 reps
- 49kg x 12 reps
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 17kg x 10 reps
- 29kg x 12 reps
- 39kg x 12 reps
- 49kg x 12 reps
Alternate Biceps Curl
SetsWeight & Reps
- 17kg x 10 reps
- 29kg x 12 reps
- 39kg x 12 reps
- 49kg x 12 reps
Triceps Pushdown
SetsWeight & Reps
- 115kg x 10 reps
- 220kg x 12 reps
- 320kg x 12 reps
- 420kg x 12 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 19kg x 12 reps
- 210kg x 15 reps
- 310kg x 15 reps
- 410kg x 15 reps
Seated Shoulder Press (Machine)
SetsWeight & Reps
- 15kg x 8 reps
- 210kg x 12 reps
- 311.25kg x 12 reps
- 412.5kg x 12 reps
Lateral Raise (Cable)
SetsWeight & Reps
- 11.25kg x 12 reps
- 21.25kg x 15 reps
- 31.25kg x 15 reps
- 41.25kg x 15 reps
Standing Cable Fly
SetsWeight & Reps
- 15kg x 12 reps
- 26.25kg x 15 reps
- 37.5kg x 15 reps
- 47.5kg x 15 reps
Behind the Back Bicep Wrist Curl (Barbell)
SetsWeight & Reps
- 15kg x 15 reps
- 26kg x 20 reps
- 36kg x 20 reps
- 46kg x 20 reps
Seated Wrist Extension (Barbell)
SetsWeight & Reps
- 15kg x 15 reps
- 26kg x 20 reps
- 36kg x 20 reps
- 46kg x 20 reps