Englishexpand_more

Posterior chain shoulders superset

by cmt

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Summary

  • event_availableJanuary 22nd, 2015
  • schedule2 h
  • equalizer40 sets,  318 reps
  • fitness_center57673.79 lbs

1. Leg curls

  • Set 1: 8 x 10 lbs
  • Set 2: 8 x 10 lbs
  • Set 3: 8 x 10 lbs
  • Set 4: 8 x 11.25 lbs
  • Set 5: 8 x 12.5 lbs

Total: 430 lbs

2. Arnold Presses

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 6 x 50 lbs

Total: 1500 lbs

3. Glute bridges

  • Set 1: 8 x 716.5 lbs
  • Set 2: 8 x 760.59 lbs
  • Set 3: 8 x 760.59 lbs
  • Set 4: 8 x 782.64 lbs
  • Set 5: 8 x 782.64 lbs

Total: 30423.79 lbs

4. Military press

  • Set 1: 8 x 85 lbs
  • Set 2: 8 x 90 lbs
  • Set 3: 8 x 97.5 lbs
  • Set 4: 8 x 97.5 lbs
  • Set 5: 8 x 100 lbs

Total: 3760 lbs

5. Glute kickbacks

  • Set 1: 8 x 35 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 60 lbs

Total: 1840 lbs

6. Shoulder Shrugs

  • Set 1: 8 x 311 lbs
  • Set 2: 8 x 321 lbs
  • Set 3: 8 x 331 lbs
  • Set 4: 8 x 331 lbs
  • Set 5: 8 x 341 lbs

Total: 13080 lbs

7. Good mornings

  • Set 1: 8 x 145 lbs
  • Set 2: 8 x 155 lbs
  • Set 3: 8 x 165 lbs
  • Set 4: 8 x 165 lbs
  • Set 5: 8 x 165 lbs

Total: 6360 lbs

8. Cable shoulder pulldowns

  • Set 1: 8 x 2.5 lbs
  • Set 2: 8 x 5 lbs
  • Set 3: 8 x 7.5 lbs
  • Set 4: 8 x 10 lbs
  • Set 5: 8 x 10 lbs

Total: 280 lbs