Deutschexpand_more

Cardio and Shoulders

nach 7nish

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Zusammenfassung

  • event_availableNovember 18th, 2016
  • schedule1 h
  • equalizer30 sets,  278 reps
  • fitness_center1712.31 lbs

1. 5 minute elliptical

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Dumbbell shoulder press

  • Set 1: 15 x 4.54 lbs
  • Set 2: 12 x 5.67 lbs
  • Set 3: 10 x 6.8 lbs
  • Set 4: 8 x 9.07 lbs

Total: 276.69 lbs

3. Dumbbell lateral raises

  • Set 1: 12 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs
  • Set 3: 8 x 4.54 lbs
  • Set 4: 6 x 4.54 lbs

Total: 163.29 lbs

4. Dumbbell upright rows

  • Set 1: 12 x 4.54 lbs
  • Set 2: 10 x 5.67 lbs
  • Set 3: 8 x 5.67 lbs
  • Set 4: 6 x 6.8 lbs

Total: 197.31 lbs

5. Dumbbell underhand shoulder press

  • Set 1: 12 x 4.54 lbs
  • Set 2: 10 x 5.67 lbs
  • Set 3: 8 x 5.67 lbs
  • Set 4: 6 x 5.67 lbs

Total: 190.51 lbs

6. Dumbbell front raises

  • Set 1: 12 x 4.54 lbs
  • Set 2: 10 x 3.4 lbs
  • Set 3: 8 x 3.4 lbs
  • Set 4: 6 x 3.4 lbs

Total: 136.08 lbs

7. Dumbbell rear delt raises

  • Set 1: 12 x 3.4 lbs
  • Set 2: 10 x 3.4 lbs
  • Set 3: 8 x 3.4 lbs
  • Set 4: 6 x 3.4 lbs

Total: 122.47 lbs

8. Dumbbell shrugs

  • Set 1: 15 x 9.07 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 8 x 13.61 lbs
  • Set 5: 8 x 13.61 lbs

Total: 625.96 lbs