submitted by SmellsLikeTacos to fitness 2.8 yearsAug 6, 2021 14:01:46 ago (+2/-0) (fitness)
Dread_Pirate_Johnson 0 points 1.6 years ago
I was up at 3 and at the gym before 6. Left after 8. 3-5 mins between sets on the treadmill. Look at this shit. Day 5 - Arms 3 sets seated dumbbell curls 10-15 reps 30x12, 25x15 22.x153 sets concentration curls 15-20 reps 20x2, 17.5x20, 15x203 sets machine curls 10-15 3 sets reverse curls (hands over the bar rather than under) 10-15 45x17, 40x17, 35x224 sets cable pressdowns (swivel)20-30 reps 35x30, 30x30 25x30, 20x323 sets dips (as many as you can do 80x15, 90x15, 100x123 sets one-arm dumbbell extensions 20x12, 17.5x12, 15x15
Dread_Pirate_Johnson 0 points 1.6 years ago
I was up at 3 and at the gym before 6. Left after 8. 3-5 mins between sets on the treadmill. Look at this shit.
Day 5 - Arms
3 sets seated dumbbell curls 10-15 reps 30x12, 25x15 22.x15
3 sets concentration curls 15-20 reps 20x2, 17.5x20, 15x20
3 sets machine curls 10-15
3 sets reverse curls (hands over the bar rather than under) 10-15 45x17, 40x17, 35x22
4 sets cable pressdowns (swivel)20-30 reps 35x30, 30x30 25x30, 20x32
3 sets dips (as many as you can do 80x15, 90x15, 100x12
3 sets one-arm dumbbell extensions 20x12, 17.5x12, 15x15