4W2S - Day 9: Shoulders & Triceps

nach blee

Einstellungen

lbskgs

Zusammenfassung

July 3rd, 2019
1 h
49 sets, 630 reps
39257.71 lbs

1. Supported Bent Over Rear Deltoid Dumbell Raise

Set 1: 10 x 44.09 lbs
Set 2: 10 x 44.09 lbs
Set 3: 10 x 44.09 lbs
Set 4: 20 x 35.27 lbs
Set 5: 10 x 44.09 lbs
Set 6: 20 x 35.27 lbs
Set 7: 10 x 44.09 lbs

Total: 3615.58 lbs

2. Smith Machine Seated Shoulder Press

Set 1: 10 x 69 lbs
Set 2: 10 x 69 lbs
Set 3: 10 x 69 lbs
Set 4: 20 x 57.98 lbs
Set 5: 10 x 69 lbs
Set 6: 20 x 57.98 lbs
Set 7: 10 x 46.96 lbs

Total: 5549.03 lbs

3. Dumbbell Lateral Raises

Set 1: 10 x 35.27 lbs
Set 2: 10 x 35.27 lbs
Set 3: 10 x 35.27 lbs
Set 4: 20 x 26.46 lbs
Set 5: 10 x 35.27 lbs
Set 6: 20 x 26.46 lbs
Set 7: 10 x 35.27 lbs

Total: 2821.92 lbs

4. Cable Bar Upright Row

Set 1: 10 x 39.68 lbs
Set 2: 10 x 50.71 lbs
Set 3: 10 x 50.71 lbs
Set 4: 20 x 39.68 lbs
Set 5: 10 x 50.71 lbs
Set 6: 20 x 39.68 lbs
Set 7: 10 x 50.71 lbs

Total: 4012.41 lbs

5. Tricep Press-down

Set 1: 10 x 72.75 lbs
Set 2: 10 x 79.37 lbs
Set 3: 10 x 79.37 lbs
Set 4: 20 x 59.52 lbs
Set 5: 10 x 79.37 lbs
Set 6: 20 x 59.52 lbs
Set 7: 10 x 79.37 lbs

Total: 6283.17 lbs

6. Reverse Grip Cable Triceps Pushdown

Set 1: 10 x 79.37 lbs
Set 2: 10 x 79.37 lbs
Set 3: 10 x 79.37 lbs
Set 4: 20 x 59.52 lbs
Set 5: 10 x 79.37 lbs
Set 6: 20 x 59.52 lbs
Set 7: 10 x 79.37 lbs

Total: 6349.31 lbs

7. Tricep Press-down (Machine)

Set 1: 10 x 136.69 lbs
Set 2: 10 x 136.69 lbs
Set 3: 10 x 136.69 lbs
Set 4: 20 x 94.8 lbs
Set 5: 10 x 136.69 lbs
Set 6: 20 x 94.8 lbs
Set 7: 10 x 136.69 lbs

Total: 10626.28 lbs

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