Shoulders and back

by 09jowelsh

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Summary

  • event_availableJanuary 1st, 1970
  • schedule0 minutes
  • equalizer53 sets, 821 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 24 x 

Total: 

2. Military press smith

  • Set 1: 12 x 
  • Set 2: 15 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 7 x 

Total: 

3. Dumbbell side lateral raises

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 20 x 
  • Set 5: 16 x 

Total: 

4. Dumbbell front raises

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

Total: 

5. Dumbbell pullovers

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

Total: 

6. Barbell row

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

Total: 

7. Dumbbell rows

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

Total: 

8. Lat pull downs

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

Total: 

9. Biangular lat row

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

Total: 

10. Biangular lat pull down

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 15 x 

Total: 

11. One-armed cable row

  • Set 1: 30 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 24 x 

Total: 

12. Reverse flyes (Cable)

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

Total: 

13. Reverse flyes (Dumbbell)

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

Total: 

14. Back bends

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

Total: 

15. Back extensions

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

Total: