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Englishexpand_more

Shoulders

by 7nish

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Summary

  • event_availableApril 20th, 2017
  • schedule1 h
  • equalizer30 sets,  261 reps
  • fitness_center4504 lbs

1. Arnold press dumbbell

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

Total: 900 lbs

2. Dumbbell side laterals (raises)

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 6 x 15 lbs

Total: 390 lbs

3. Dumbbell front raises

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

Total: 510 lbs

4. Freemotion rear delt fly

  • Set 1: 12 x 3 lbs
  • Set 2: 10 x 3 lbs
  • Set 3: 4 x 7 lbs
  • Set 4: 4 x 7 lbs
  • Set 5: 4 x 7 lbs
  • Set 6: 2 x 7 lbs

Total: 164 lbs

5. Lateral raise machine

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 8 x 40 lbs
  • Set 5: 6 x 45 lbs

Total: 1450 lbs

6. Shoulder press machine

  • Set 1: 15 x 10 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: 0 x 0 lbs

Total: 1090 lbs