Deutschexpand_more

Shoulders traps

nach chad-seamans

Einstellungen

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Zusammenfassung

  • event_availableJanuary 18th, 2016
  • schedule52 minutes
  • equalizer33 sets,  470 reps
  • fitness_center35430 lbs

1. Machine shrug upper james/cable rear delt

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 8 x 180 lbs
  • Set 4: 15 x 12.5 lbs
  • Set 5: 12 x 140 lbs
  • Set 6: 15 x 12.5 lbs
  • Set 7: 10 x 140 lbs

Total: 6432.5 lbs

2. Bent over db

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 22.5 lbs
  • Set 4: 10 x 25 lbs

Total: 1112.5 lbs

3. Standing side lateral machine

  • Set 1: 15 x 70 lbs
  • Set 2: 15 x 75 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 15 x 80 lbs

Total: 4335 lbs

4. Hammer shoulder press plate loaded

  • Set 1: 20 x 90 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 12 x 180 lbs
  • Set 4: 10 x 180 lbs
  • Set 5: 20 x 90 lbs

Total: 9660 lbs

5. Front raise machine/cable side lateral

  • Set 1: 15 x 80 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 10 x 10 lbs
  • Set 5: 15 x 90 lbs
  • Set 6: 10 x 10 lbs

Total: 4200 lbs

6. Shoulder press machine. Matrix parallel grip

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 80 lbs
  • Set 4: 20 x 90 lbs
  • Set 5: 12 x 100 lbs
  • Set 6: 12 x 102.5 lbs
  • Set 7: 12 x 105 lbs

Total: 9690 lbs