4W2S - Day 16: Shoulders & Triceps

nach blee

Einstellungen

lbskgs

Zusammenfassung

July 11th, 2019
1 h
50 sets, 580 reps
40357.82 lbs

1. Seated Front Dumbbell Raises

Set 1: 10 x 8.82 lbs
Set 2: 10 x 22.05 lbs
Set 3: 10 x 44.09 lbs
Set 4: 10 x 44.09 lbs
Set 5: 10 x 30.86 lbs
Set 6: 10 x 44.09 lbs
Set 7: 20 x 22.05 lbs
Set 8: 10 x 44.09 lbs

Total: 2821.92 lbs

2. Dumbbell Lateral Raises

Set 1: 10 x 44.09 lbs
Set 2: 10 x 44.09 lbs
Set 3: 10 x 35.27 lbs
Set 4: 10 x 44.09 lbs
Set 5: 20 x 30.86 lbs
Set 6: 10 x 44.09 lbs

Total: 2733.73 lbs

3. High Cable Rear Delt Fly

Set 1: 10 x 61.73 lbs
Set 2: 10 x 61.73 lbs
Set 3: 10 x 49.82 lbs
Set 4: 10 x 61.73 lbs
Set 5: 20 x 22.05 lbs
Set 6: 10 x 61.73 lbs

Total: 3408.35 lbs

4. Cable Bar Shrugs

Set 1: 10 x 141.1 lbs
Set 2: 10 x 160.94 lbs
Set 3: 10 x 160.94 lbs
Set 4: 10 x 169.76 lbs
Set 5: 20 x 141.1 lbs
Set 6: 10 x 180.78 lbs

Total: 10956.97 lbs

5. Tricep Pushdown

Set 1: 10 x 70.55 lbs
Set 2: 10 x 90.39 lbs
Set 3: 10 x 90.39 lbs
Set 4: 10 x 90.39 lbs
Set 5: 20 x 70.55 lbs
Set 6: 10 x 90.39 lbs

Total: 5732.02 lbs

6. Cable One-Arm Triceps Extensions

Set 1: 10 x 39.68 lbs
Set 2: 10 x 39.68 lbs
Set 3: 10 x 39.68 lbs
Set 4: 20 x 19.84 lbs
Set 5: 10 x 39.68 lbs
Set 6: 10 x 39.68 lbs
Set 7: 20 x 19.84 lbs
Set 8: 10 x 39.68 lbs
Set 9: 10 x 39.68 lbs
Set 10: 10 x 39.68 lbs
Set 11: 10 x 39.68 lbs
Set 12: 10 x 39.68 lbs

Total: 4761.98 lbs

7. Triceps Press Machine (Seated)

Set 1: 10 x 154.32 lbs
Set 2: 10 x 154.32 lbs
Set 3: 10 x 125.66 lbs
Set 4: 10 x 154.32 lbs
Set 5: 20 x 125.66 lbs
Set 6: 10 x 154.32 lbs

Total: 9942.85 lbs

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