Максим Скрипнюк
Aug 7, 2026, 9:39 AM
arms day
Duration
1h 19m
Volume
12,225 kg
Preacher Curl (Machine)
SetsWeight & Reps
- 120kg x 10 reps
- 240kg x 10 reps
- 350kg x 8 reps
- 450kg x 6 reps
Bicep Curl (Barbell)
SetsWeight & Reps
- 15kg x 10 reps
- 210kg x 8 reps
- 315kg x 6 reps
- 415kg x 6 reps
Cross Body Hammer Curl
SetsWeight & Reps
- 110kg x 12 reps
- 215kg x 12 reps
- 320kg x 10 reps
Bicep Curl (Cable)
SetsWeight & Reps
- 130kg x 12 reps
- 230kg x 12 reps
- 335kg x 9 reps
- 440kg x 6 reps
Triceps Pushdown
SetsWeight & Reps
- 130kg x 12 reps
- 230kg x 12 reps
- 335kg x 10 reps
- 445kg x 8 reps
Overhead Triceps Extension (Cable)
SetsWeight & Reps
- 130kg x 10 reps
- 230kg x 10 reps
- 335kg x 9 reps
- 440kg x 8 reps
Triceps Dip
SetsWeight & Reps
- 112 reps
- 210 reps
- 310 reps
Incline Bench Press (Smith Machine)
SetsWeight & Reps
- 120kg x 10 reps
- 230kg x 10 reps
- 335kg x 8 reps
Lateral Raise (Dumbbell)
SetsWeight & Reps
- 17.5kg x 8 reps
- 27.5kg x 8 reps
- 37.5kg x 8 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 115kg x 12 reps
- 220kg x 10 reps
- 325kg x 7 reps
Face Pull
SetsWeight & Reps
- 125kg x 12 reps
- 225kg x 10 reps
- 330kg x 8 reps
Single Arm Lateral Raise (Cable)
SetsWeight & Reps
- 110kg x 10 reps
- 210kg x 10 reps
- 310kg x 8 reps
Behind the Back Bicep Wrist Curl (Barbell)
SetsWeight & Reps
- 130kg x 10 reps
- 230kg x 8 reps
Over Bench Wrist Curl
SetsWeight & Reps
- 17.5kg x 12 reps
- 210kg x 10 reps
- 310kg x 8 reps
Seated Palms Up Wrist Curl
SetsWeight & Reps
- 115kg x 12 reps
- 220kg x 10 reps
- 320kg x 8 reps