Englishexpand_more

Shoulders

by bleacock

Settings

List View

Summary

  • event_availableJanuary 3rd, 2018
  • schedule1 h
  • equalizer70 sets,  1135 reps
  • fitness_center21170 lbs

1. Dumbell shoulder press

  • Set 1: 10 x 16.33 lbs
  • Set 2: 10 x 16.33 lbs
  • Set 3: 10 x 16.33 lbs
  • Set 4: 10 x 16.33 lbs
  • Set 5: 10 x 16.33 lbs

Total: 816.47 lbs

2. Arnold Dumbell Press

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs
  • Set 5: 12 x 9.07 lbs

Total: 544.31 lbs

3. Standing flyes

  • Set 1: 12 x 8.16 lbs
  • Set 2: 12 x 8.16 lbs
  • Set 3: 12 x 8.16 lbs
  • Set 4: 12 x 8.16 lbs
  • Set 5: 12 x 8.16 lbs

Total: 489.88 lbs

4. Alternate shoulder press

  • Set 1: 16 x 9.98 lbs
  • Set 2: 16 x 9.98 lbs
  • Set 3: 16 x 9.98 lbs
  • Set 4: 16 x 9.98 lbs
  • Set 5: 16 x 9.98 lbs

Total: 798.32 lbs

5. Front dumbell raises

  • Set 1: 16 x 8.16 lbs
  • Set 2: 16 x 8.16 lbs
  • Set 3: 16 x 8.16 lbs
  • Set 4: 16 x 8.16 lbs
  • Set 5: 16 x 8.16 lbs

Total: 653.17 lbs

6. Bent over flyes

  • Set 1: 12 x 8.16 lbs
  • Set 2: 12 x 8.16 lbs
  • Set 3: 12 x 8.16 lbs
  • Set 4: 12 x 8.16 lbs
  • Set 5: 12 x 8.16 lbs

Total: 489.88 lbs

7. Side Shoulder Raise

  • Set 1: 20 x 4.54 lbs
  • Set 2: 20 x 4.54 lbs
  • Set 3: 24 x 4.54 lbs
  • Set 4: 24 x 4.54 lbs
  • Set 5: 24 x 4.54 lbs

Total: 508.02 lbs

8. Dumbell shrugs

  • Set 1: 20 x 19.05 lbs
  • Set 2: 20 x 19.05 lbs
  • Set 3: 20 x 19.05 lbs
  • Set 4: 20 x 19.05 lbs
  • Set 5: 20 x 19.05 lbs

Total: 1905.09 lbs

9. Front plate raise

  • Set 1: 15 x 6.8 lbs
  • Set 2: 15 x 6.8 lbs
  • Set 3: 15 x 6.8 lbs
  • Set 4: 15 x 6.8 lbs
  • Set 5: 15 x 6.8 lbs

Total: 510.29 lbs

10. Barbell Shoulder Press

  • Set 1: 20 x 9.07 lbs
  • Set 2: 20 x 9.07 lbs
  • Set 3: 20 x 9.07 lbs
  • Set 4: 20 x 9.07 lbs
  • Set 5: 20 x 9.07 lbs

Total: 907.18 lbs

11. Verticle shoulder raise

  • Set 1: 15 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 12 x 9.07 lbs
  • Set 5: 12 x 9.07 lbs

Total: 571.53 lbs

12. Cable Shoulder Flyes

  • Set 1: 24 x 4.08 lbs
  • Set 2: 24 x 4.08 lbs
  • Set 3: 24 x 4.08 lbs
  • Set 4: 24 x 4.08 lbs
  • Set 5: 24 x 4.08 lbs

Total: 489.88 lbs

13. Front shoulder raise cable

  • Set 1: 20 x 4.08 lbs
  • Set 2: 20 x 4.08 lbs
  • Set 3: 20 x 4.08 lbs
  • Set 4: 20 x 4.08 lbs
  • Set 5: 20 x 4.08 lbs

Total: 408.23 lbs

14. Olympic bar single shoulder raise

  • Set 1: 15 x 6.8 lbs
  • Set 2: 15 x 6.8 lbs
  • Set 3: 15 x 6.8 lbs
  • Set 4: 15 x 6.8 lbs
  • Set 5: 15 x 6.8 lbs

Total: 510.29 lbs