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Englishexpand_more

Shoulders

by 7nish

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Summary

  • event_availableJanuary 6th, 2017
  • schedule1 h
  • equalizer24 sets,  200 reps
  • fitness_center4150 lbs

1. Overhead press smith machine

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

Total: 1310 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: 8 x 0 lbs
  • Set 5: 6 x 0 lbs
  • Set 6: 6 x 0 lbs

Total: 300 lbs

3. Dumbbell side laterals (raises)

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

Total: 500 lbs

4. Shoulder press (weighted)

  • Set 1: 12 x 20 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 6 x 60 lbs
  • Set 6: 6 x 70 lbs

Total: 2040 lbs