Englishexpand_more

Shoulders

by bleacock

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Summary

  • event_availableJanuary 15th, 2019
  • schedule1 h
  • equalizer70 sets,  846 reps
  • fitness_center12468 lbs

1. Dumbell shoulder press

  • Set 1: 12 x 11.79 lbs
  • Set 2: 12 x 11.79 lbs
  • Set 3: 10 x 11.79 lbs
  • Set 4: 8 x 11.79 lbs
  • Set 5: 8 x 11.79 lbs

Total: 589.67 lbs

2. Standing flyes

  • Set 1: 8 x 7.26 lbs
  • Set 2: 8 x 7.26 lbs
  • Set 3: 8 x 7.26 lbs
  • Set 4: 8 x 7.26 lbs
  • Set 5: 8 x 7.26 lbs

Total: 290.3 lbs

3. Arnold Dumbell Press

  • Set 1: 10 x 7.26 lbs
  • Set 2: 8 x 7.26 lbs
  • Set 3: 10 x 7.26 lbs
  • Set 4: 8 x 7.26 lbs
  • Set 5: 10 x 7.26 lbs

Total: 333.84 lbs

4. Front plate raise

  • Set 1: 10 x 4.54 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 10 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs
  • Set 5: 10 x 4.54 lbs

Total: 208.65 lbs

5. Alternate shoulder press

  • Set 1: 16 x 7.26 lbs
  • Set 2: 16 x 7.26 lbs
  • Set 3: 16 x 7.26 lbs
  • Set 4: 16 x 7.26 lbs
  • Set 5: 16 x 7.26 lbs

Total: 580.6 lbs

6. Front shoulder dumbell raise - single

  • Set 1: 16 x 4.54 lbs
  • Set 2: 16 x 4.54 lbs
  • Set 3: 16 x 4.54 lbs
  • Set 4: 16 x 4.54 lbs
  • Set 5: 16 x 4.54 lbs

Total: 362.87 lbs

7. Seated bent over flyes

  • Set 1: 8 x 4.54 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 8 x 4.54 lbs
  • Set 4: 8 x 4.54 lbs
  • Set 5: 8 x 4.54 lbs

Total: 181.44 lbs

8. Side Shoulder Raise

  • Set 1: 16 x 3.63 lbs
  • Set 2: 16 x 3.63 lbs
  • Set 3: 16 x 3.63 lbs
  • Set 4: 16 x 3.63 lbs
  • Set 5: 16 x 3.63 lbs

Total: 290.3 lbs

9. Dumbell shrugs

  • Set 1: 12 x 15.42 lbs
  • Set 2: 12 x 15.42 lbs
  • Set 3: 12 x 15.42 lbs
  • Set 4: 12 x 15.42 lbs
  • Set 5: 12 x 15.42 lbs

Total: 925.33 lbs

10. Cable Shoulder Flyes

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs
  • Set 3: 16 x 1.81 lbs
  • Set 4: 16 x 1.81 lbs
  • Set 5: 16 x 1.81 lbs

Total: 145.15 lbs

11. Front shoulder raise cable

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs
  • Set 3: 16 x 1.81 lbs
  • Set 4: 16 x 1.81 lbs
  • Set 5: 16 x 1.81 lbs

Total: 145.15 lbs

12. Front Barbell Raises

  • Set 1: 8 x 9.07 lbs
  • Set 2: 8 x 9.07 lbs
  • Set 3: 8 x 9.07 lbs
  • Set 4: 8 x 9.07 lbs
  • Set 5: 8 x 9.07 lbs

Total: 362.87 lbs

13. Barbell Shoulder Press

  • Set 1: 8 x 9.07 lbs
  • Set 2: 8 x 9.07 lbs
  • Set 3: 8 x 9.07 lbs
  • Set 4: 8 x 9.07 lbs
  • Set 5: 8 x 9.07 lbs

Total: 362.87 lbs

14. Converging Shoulder Press Single

  • Set 1: 20 x 10.43 lbs
  • Set 2: 16 x 10.43 lbs
  • Set 3: 16 x 10.43 lbs
  • Set 4: 16 x 10.43 lbs
  • Set 5: 16 x 10.43 lbs

Total: 876.34 lbs