Englishexpand_more

Cardio and Shoulders

by 7nish

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Summary

  • event_availableDecember 2nd, 2016
  • schedule26 minutes
  • equalizer30 sets,  280 reps
  • fitness_center4980 lbs

1. Isolated shouder press machine (SS)

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 25 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 6 x 35 lbs
  • Set 6: 5 x 40 lbs

Total: 1365 lbs

2. Shoulder press (weighted)

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 6 x 50 lbs
  • Set 6: 5 x 60 lbs

Total: 2290 lbs

3. Shoulder pulley (side lateral cable pull)

  • Set 1: 15 x 2.5 lbs
  • Set 2: 15 x 2.5 lbs
  • Set 3: 12 x 2.5 lbs
  • Set 4: 12 x 2.5 lbs
  • Set 5: 10 x 2.5 lbs
  • Set 6: 10 x 2.5 lbs
  • Set 7: 8 x 2.5 lbs
  • Set 8: 8 x 2.5 lbs
  • Set 9: 6 x 2.5 lbs
  • Set 10: 6 x 2.5 lbs
  • Set 11: 5 x 5 lbs
  • Set 12: 5 x 5 lbs

Total: 305 lbs

4. Barbell upright rows (close grip)

  • Set 1: 15 x 12.5 lbs
  • Set 2: 12 x 12.5 lbs
  • Set 3: 10 x 17.5 lbs
  • Set 4: 8 x 22.5 lbs
  • Set 5: 6 x 27.5 lbs
  • Set 6: 5 x 32.5 lbs

Total: 1020 lbs