shoulders and traps

by 09jowelsh

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Summary

  • event_availableNovember 13th, 2016
  • schedule1 h
  • equalizer33 sets, 474 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 20 x 

Total: 

2. Barbell military

  • Set 1: 20 x 
  • Set 2: 15 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 8 x 
  • Set 6: 5 x 

Total: 

3. Dumbbell side lateral raises

  • Set 1: 30 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 24 x 
  • Set 5: 20 x 
  • Set 6: 16 x 

Total: 

4. Cable military

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

Total: 

5. Barbell front raises

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

Total: 

6. Dumbbell shrugs

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

Total: 

7. Upright rows

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

Total: 

8. High cable rope pulls

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

Total: