Weight Training
"Hypertrophy" Arms
Weight Lifting Journal
Hammer Strength Seated Dips
5 sets ~ Rest - 1:30 ~ 180 x 12
These were too easy, I did not care for them so I did not add weight.
Push Downs
3 sets ~ Rest - 1:00 ~ 75 x 12
Seated Behind Head Ext.
3 sets ~ Rest - :30 ~ 85 x 12
Used the rope attachment.
Cable Bicep Curls
5 sets ~ Rest - Superset ~ 140 x 10
I am not sure why they just don't use numbers, with the pulleys
there is no way the weight was 140lbs
Elbows Out Ext.
3 sets ~ Rest - Superset ~ 30 x 12
Incline Bicep Curls
3 sets ~ Rest - :45 ~ 40 x 10
Could only get 8 for the last 2 sets.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
"Hypertrophy" Arms
Weight Lifting Journal
Hammer Strength Seated Dips
5 sets ~ Rest - 1:30 ~ 180 x 12
These were too easy, I did not care for them so I did not add weight.
Push Downs
3 sets ~ Rest - 1:00 ~ 75 x 12
Seated Behind Head Ext.
3 sets ~ Rest - :30 ~ 85 x 12
Used the rope attachment.
Cable Bicep Curls
5 sets ~ Rest - Superset ~ 140 x 10
I am not sure why they just don't use numbers, with the pulleys
there is no way the weight was 140lbs
Elbows Out Ext.
3 sets ~ Rest - Superset ~ 30 x 12
Incline Bicep Curls
3 sets ~ Rest - :45 ~ 40 x 10
Could only get 8 for the last 2 sets.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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