4/28/19 – Sunday – Arms & Legs

Afternoon Workout

Sunday, April 28, 2019 at 5:06 PM

Bicep Curl (Barbell)

Set 1: 30 lb × 10

Set 2: 40 lb × 10

Set 3: 50 lb × 10

Set 4: 60 lb × 10

Set 5: 70 lb × 10

Set 6: 70 lb × 10

Set 7: 60 lb × 12

Set 8: 50 lb × 14

Set 9: 40 lb × 16

Set 10: 30 lb × 20

21S

Set 1: 55 lb × 21

Set 2: 45 lb × 21

Set 3: 45 lb × 21

Butterfly Curls

Set 1: 15 lb × 10

Set 2: 15 lb × 9

Set 3: 15 lb × 8

Set 4: 15 lb × 7

Set 5: 15 lb × 6

Set 6: 15 lb × 5

Set 7: 15 lb × 4

Set 8: 15 lb × 3

Set 9: 15 lb × 3

Triceps Extension (Dumbbell)

Set 1: 35 lb × 10

Set 2: 30 lb × 12

Set 3: 25 lb × 14

Set 4: 20 lb × 16

Set 5: 15 lb × 20

Bench Dip

Set 1: 10 reps

Set 2: 12 reps

Set 3: 14 reps

Set 4: 16 reps

Set 5: 20 reps

Squat (Barbell)

Set 1: 135 lb × 5

Set 2: 135 lb × 5

Set 3: 135 lb × 5

Set 4: 135 lb × 5

Set 5: 135 lb × 5

Set 6: 135 lb × 5

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