Back & Shoulder

by 7nish

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Summary

  • event_availableMarch 8th, 2016
  • schedule1 h
  • equalizer28 sets,  263 reps
  • fitness_center8560 lbs

1. Arnold press

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

Total: 660 lbs

2. Dumbbell shrugs

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 6 x 35 lbs

Total: 940 lbs

3. Dumbbell side laterals

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

Total: 480 lbs

4. Dumbbell front raises

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

Total: 480 lbs

5. Dumbell bentover row

  • Set 1: 12 x 30 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 6 x 40 lbs

Total: 1270 lbs

6. Lat Dual Pulley pulldown

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 75 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 6 x 85 lbs

Total: 2740 lbs

7. Seated Row Machine

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 65 lbs
  • Set 4: 3 x 70 lbs

Total: 1990 lbs