Shoulders, Back and traps

by 09jowelsh

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Summary

  • event_availableNovember 19th, 2016
  • schedule1 h
  • equalizer57 sets, 869 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 20 x 

Total: 

2. Cable military

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

Total: 

3. Dumbbell side lateral raises

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

Total: 

4. Barbell front raises

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

Total: 

5. Lat front pull downs

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

Total: 

6. Barbell row

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

Total: 

7. Dumbbell rows

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

Total: 

8. Lat pull downs

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

Total: 

9. One-armed cable row

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

Total: 

10. Standing lat pulls

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

Total: 

11. Assisted pull ups

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

12. Reverse flyes (Cable)

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

Total: 

13. Reverse flyes (Dumbbell)

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

Total: 

14. Cable lat pulls

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

Total: 

15. Dumbbell shrugs

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

Total: 

16. High cable rope pulls

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

Total: 

17. Upright rows

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

Total: