Chest and shoulders, traps

by 09jowelsh

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Summary

  • event_availableAugust 13th, 2016
  • schedule1 h
  • equalizer39 sets, 497 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 24 x 

Total: 

2. Inclined dumbbell press

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

3. Declined dumbbell flys

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 5 x 

Total: 

4. Cable press

  • Set 1: 15 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 5 x 

Total: 

5. Cable flyes

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

6. Dumbbell side lateral raises

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 20 x 
  • Set 4: 16 x 

Total: 

7. Dumbbell shrugs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

8. Barbell military

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 6 x 

Total: 

9. Barbell front raises

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

10. High cable rope pulls

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

11. Low-pulley delt raises

  • Set 1: 24 x 
  • Set 2: 16 x 
  • Set 3: 16 x 

Total: 

12. Upright rows

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: