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Shoulders Biceps and Triceps

nach caleb-bolay

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Zusammenfassung

  • event_availableAugust 12th, 2021
  • schedule1 h
  • equalizer46 sets,  475 reps
  • fitness_center40204 lbs

1. Seated machine shoulder press

  • Set 1: 8 x 110 lbs
  • Set 2: 8 x 110 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 8 x 120 lbs

Total: 3680 lbs

2. Lateral Dumbbell Raises

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 880 lbs

3. Front Dumbbell Raise

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 35 lbs

Total: 1350 lbs

4. Rear Deltoid Flys

  • Set 1: 10 x 160 lbs
  • Set 2: 10 x 160 lbs
  • Set 3: 10 x 160 lbs
  • Set 4: 10 x 160 lbs

Total: 6400 lbs

5. Cable High Pulls

  • Set 1: 8 x 100 lbs
  • Set 2: 8 x 130 lbs
  • Set 3: 8 x 200 lbs
  • Set 4: 8 x 200 lbs

Total: 5040 lbs

6. Tricep dips

  • Set 1: 17 x 200 lbs
  • Set 2: 20 x 200 lbs
  • Set 3: 20 x 200 lbs

Total: 11400 lbs

7. Skull Crushers

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 50 lbs

Total: 900 lbs

8. Triceps Pushdown with Cable

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs

Total: 2600 lbs

9. Alternating Bicep Curl with Dumbbell

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 2040 lbs

10. EZ Bar Curl with Barbell

  • Set 1: 8 x 75 lbs
  • Set 2: 8 x 95 lbs
  • Set 3: 8 x 95 lbs

Total: 2120 lbs

11. Bicep Hammer Curl with Dumbbell

  • Set 1: 10 x 65 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 80 lbs

Total: 1850 lbs

12. Forearm Twists

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 2 lbs

Total: 504 lbs

13. Dumbbell Forearm pumps

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1080 lbs

14. Biceps Curl with Dumbbell

  • Set 1: 12 x 30 lbs

Total: 360 lbs