Englishexpand_more

Cardio and Shoulders

by 7nish

Settings

List View

Summary

  • event_availableNovember 18th, 2016
  • schedule1 h
  • equalizer30 sets,  278 reps
  • fitness_center3775 lbs

1. 5 minute elliptical

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Dumbbell shoulder press

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 8 x 20 lbs

Total: 610 lbs

3. Dumbbell lateral raises

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

Total: 360 lbs

4. Dumbbell upright rows

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 12.5 lbs
  • Set 3: 8 x 12.5 lbs
  • Set 4: 6 x 15 lbs

Total: 435 lbs

5. Dumbbell underhand shoulder press

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 12.5 lbs
  • Set 3: 8 x 12.5 lbs
  • Set 4: 6 x 12.5 lbs

Total: 420 lbs

6. Dumbbell front raises

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 7.5 lbs
  • Set 3: 8 x 7.5 lbs
  • Set 4: 6 x 7.5 lbs

Total: 300 lbs

7. Dumbbell rear delt raises

  • Set 1: 12 x 7.5 lbs
  • Set 2: 10 x 7.5 lbs
  • Set 3: 8 x 7.5 lbs
  • Set 4: 6 x 7.5 lbs

Total: 270 lbs

8. Dumbbell shrugs

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 8 x 30 lbs

Total: 1380 lbs