Englishexpand_more

Arms/shoulder hypertrophy

by cmt

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Summary

  • event_availableMarch 28th, 2018
  • schedule3 h
  • equalizer39 sets,  810 reps
  • fitness_center57337.5 lbs

1. Shoulder Shrugs

  • Set 1: 20 x 225 lbs
  • Set 2: 20 x 225 lbs
  • Set 3: 20 x 225 lbs
  • Set 4: 20 x 225 lbs
  • Set 5: 25 x 225 lbs

Total: 23625 lbs

2. Floor skull crushers

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 62.5 lbs
  • Set 5: 25 x 62.5 lbs

Total: 6412.5 lbs

3. Seated DB curls

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 20 x 20 lbs
  • Set 5: 25 x 20 lbs

Total: 2100 lbs

4. Military press

  • Set 1: 20 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 70 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 20 x 70 lbs

Total: 6650 lbs

5. Tricep rope pushdowns

  • Set 1: 20 x 60 lbs
  • Set 2: 20 x 60 lbs
  • Set 3: 20 x 60 lbs
  • Set 4: 20 x 60 lbs
  • Set 5: 25 x 60 lbs

Total: 6300 lbs

6. Curly bar Curls

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs
  • Set 4: 20 x 50 lbs
  • Set 5: 25 x 50 lbs

Total: 5250 lbs

7. DB lateral raises

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 25 x 30 lbs

Total: 1950 lbs

8. Seated DB tricep raises

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 25 x 50 lbs

Total: 3250 lbs

9. Cable curls

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 20 x 30 lbs

Total: 1800 lbs