Shoulders & abs

by 7nish

Settings

lbskgs

Summary

May 20th, 2017
1 h
38 sets, 411 reps
3875 lbs

1. Shoulder press (weighted)

Set 1: 12 x 20 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 40 lbs
Set 4: 6 x 50 lbs
Set 5: 5 x 70 lbs
Set 6: 5 x 70 lbs
Set 7: 5 x 70 lbs

Total: 2210 lbs

2. Reverse dumbbell bench front raise

Set 1: 10 x 7.5 lbs
Set 2: 10 x 7.5 lbs
Set 3: 10 x 7.5 lbs
Set 4: 10 x 7.5 lbs

Total: 300 lbs

3. Reverse dumbbell bench side raise

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

Total: 400 lbs

4. Palm up front raise dumbbell

Set 1: 10 x 7.5 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs
Set 4: 10 x 10 lbs

Total: 375 lbs

5. Crucifix sit up on the incline bench

Set 1: 10 x 1 lbs
Set 2: 10 x 1 lbs
Set 3: 10 x 1 lbs
Set 4: 10 x 1 lbs
Set 5: 10 x 1 lbs

Total: 50 lbs

6. Sit ups (weighted)

Set 1: 50 x 1 lbs
Set 2: 0 x 0 lbs

Total: 50 lbs

7. Dumbbell side laterals (raises)

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 6 x 10 lbs
Set 4: 4 x 7.5 lbs
Set 5: 10 x 10 lbs

Total: 390 lbs

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

Set 1: 10 x 1 lbs
Set 2: 10 x 1 lbs
Set 3: 10 x 1 lbs
Set 4: 10 x 1 lbs
Set 5: 10 x 1 lbs

Total: 50 lbs

9. Lying leg raises

Set 1: 50 x 1 lbs
Set 2: 0 x 0 lbs

Total: 50 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined