Shoulders and triceps

by 09jowelsh

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Summary

  • event_availableJuly 16th, 2017
  • schedule1 h
  • equalizer48 sets, 712 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 24 x 

Total: 

2. Dumbbell side lateral raises

  • Set 1: 30 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 24 x 
  • Set 5: 24 x 
  • Set 6: 20 x 
  • Set 7: 16 x 

Total: 

3. Cable military

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

Total: 

4. Cable side lateral raises

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

Total: 

5. Cable side lateral raises negatives

  • Set 1: 8 x 

Total: 

6. Cable front raises

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

Total: 

7. Cable front raises negatives

  • Set 1: 8 x 

Total: 

8. Dips

launchMore about this exercise

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 
  • Set 5: 12 x 
  • Set 6: 12 x 

Total: 

9. Dip negatives

  • Set 1: 8 x 

Total: 

10. Barbell skull crushers

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

Total: 

11. Smith Close grip cable bench press

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

Total: 

12. Overhead Cable extensions

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

Total: 

13. One-armed pull downs

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

Total: 

14. One-armed pull down negatives

  • Set 1: 8 x 

Total: 

15. Cable pull downs

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

Total: