Englishexpand_more

Cardio and Shoulders

by 7nish

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Summary

  • event_availableDecember 9th, 2016
  • schedule56 minutes
  • equalizer22 sets,  207 reps
  • fitness_center2662.5 lbs

1. Isolated shouder press machine (SS)

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 6 x 30 lbs
  • Set 6: 5 x 30 lbs

Total: 1060 lbs

2. Dumbbell front raises

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

Total: 375 lbs

3. Dumbbell side laterals

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 6 x 12.5 lbs
  • Set 5: 5 x 12.5 lbs

Total: 437.5 lbs

4. Reverse dumbell front raise

  • Set 1: 12 x 5 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 6 x 12.5 lbs

Total: 315 lbs

5. Dumbbell shoulder press

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 8 x 12.5 lbs

Total: 475 lbs