Deutschexpand_more

Shoulders

nach 7nish

Einstellungen

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Zusammenfassung

  • event_availableMarch 17th, 2017
  • schedule1 h
  • equalizer30 sets,  320 reps
  • fitness_center5745 lbs

1. Shoulder press (weighted)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 8 x 30 lbs
  • Set 6: 6 x 40 lbs

Total: 1270 lbs

2. Lateral raise machine

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 8 x 30 lbs
  • Set 6: 6 x 40 lbs

Total: 1270 lbs

3. Pulley upright row

  • Set 1: 15 x 7.5 lbs
  • Set 2: 15 x 7.5 lbs
  • Set 3: 12 x 17.5 lbs
  • Set 4: 10 x 22.5 lbs
  • Set 5: 8 x 27.5 lbs
  • Set 6: 6 x 32.5 lbs

Total: 1075 lbs

4. Rear deltoid fly machine

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 8 x 40 lbs
  • Set 6: 6 x 50 lbs

Total: 1570 lbs

5. Freemotion shoulder

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

Total: 560 lbs