Shoulders & abs

by 7nish

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Summary

  • event_availableMay 2nd, 2018
  • schedule1 h
  • equalizer21 sets,  265 reps
  • fitness_center5425 lbs

1. Dumbbell front raises

  • Set 1: 10 x 7.5 lbs
  • Set 2: 10 x 7.5 lbs
  • Set 3: 10 x 7.5 lbs

Total: 225 lbs

2. Dumbbell side laterals (raises)

  • Set 1: 10 x 5 lbs
  • Set 2: 10 x 5 lbs
  • Set 3: 10 x 5 lbs

Total: 150 lbs

3. Barbell clean and press

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 600 lbs

4. Oblique side crunch on the back extension (weight room)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs

Total: 450 lbs

5. Converging shoulder press

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 20 lbs

Total: 700 lbs

6. Abdominal crunch seated (only handle upper body movement)

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 15 x 50 lbs

Total: 3300 lbs