Englishexpand_more

Shoulders

by 7nish

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Summary

  • event_availableMarch 17th, 2017
  • schedule1 h
  • equalizer30 sets,  320 reps
  • fitness_center2605.89 lbs

1. Shoulder press (weighted)

  • Set 1: 15 x 4.54 lbs
  • Set 2: 15 x 4.54 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 10 x 11.34 lbs
  • Set 5: 8 x 13.61 lbs
  • Set 6: 6 x 18.14 lbs

Total: 576.06 lbs

2. Lateral raise machine

  • Set 1: 15 x 4.54 lbs
  • Set 2: 15 x 4.54 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 10 x 11.34 lbs
  • Set 5: 8 x 13.61 lbs
  • Set 6: 6 x 18.14 lbs

Total: 576.06 lbs

3. Pulley upright row

  • Set 1: 15 x 3.4 lbs
  • Set 2: 15 x 3.4 lbs
  • Set 3: 12 x 7.94 lbs
  • Set 4: 10 x 10.21 lbs
  • Set 5: 8 x 12.47 lbs
  • Set 6: 6 x 14.74 lbs

Total: 487.61 lbs

4. Rear deltoid fly machine

  • Set 1: 15 x 4.54 lbs
  • Set 2: 15 x 4.54 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 10 x 15.88 lbs
  • Set 5: 8 x 18.14 lbs
  • Set 6: 6 x 22.68 lbs

Total: 712.14 lbs

5. Freemotion shoulder

  • Set 1: 10 x 2.27 lbs
  • Set 2: 10 x 2.27 lbs
  • Set 3: 12 x 4.54 lbs
  • Set 4: 10 x 4.54 lbs
  • Set 5: 8 x 6.8 lbs
  • Set 6: 6 x 9.07 lbs

Total: 254.01 lbs