Machine Curls: 55lbs
Seated Dip Machine: 130lbs
Curls: 25-25-25 reps
Dips: 25-25-25 reps
Effective and painful!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.
Cash Out:
Machine Rows - 145-160-165-190-205 x 5
Then, 250 x 3 x 5
AVG HR - 117 BPM
MAX HR - 139 BPM
@ Planet Fitness Vestal
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