Englishexpand_more

Shoulders & Chest

by densilinniss

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Summary

  • event_availableApril 10th, 2016
  • schedule43 minutes
  • equalizer46 sets,  725 reps
  • fitness_center70342 lbs

1. Face Pulls

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

Total: 4000 lbs

2. Cable Single Arm Lateral Raise

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

Total: 1200 lbs

3. Dumbbell Shoulder Shrugs

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs

Total: 3600 lbs

4. Dumbbell Incline

  • Set 1: 20 x 60.35 lbs
  • Set 2: 20 x 60.35 lbs
  • Set 3: 20 x 60.35 lbs
  • Set 4: 20 x 60.35 lbs
  • Set 5: 20 x 60.35 lbs
  • Set 6: 20 x 60.35 lbs

Total: 7242 lbs

5. Dumbbell/Arnold Press

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs

Total: 3000 lbs

6. Dumbbell Rear/Lateral/Front Lateral

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs

Total: 1500 lbs

7. Flat Bench Press

  • Set 1: 15 x 180 lbs
  • Set 2: 12 x 200 lbs
  • Set 3: 12 x 200 lbs
  • Set 4: 12 x 200 lbs
  • Set 5: 12 x 200 lbs
  • Set 6: 12 x 200 lbs

Total: 14700 lbs

8. Rear Delt Barbell Rows

  • Set 1: 15 x 140 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 15 x 140 lbs
  • Set 4: 15 x 140 lbs

Total: 8400 lbs

9. Reverse Machine Fly

  • Set 1: 15 x 115 lbs
  • Set 2: 15 x 115 lbs
  • Set 3: 15 x 115 lbs
  • Set 4: 15 x 115 lbs

Total: 6900 lbs

10. Pec Machine Fly

  • Set 1: 15 x 220 lbs
  • Set 2: 15 x 220 lbs
  • Set 3: 15 x 220 lbs
  • Set 4: 15 x 220 lbs
  • Set 5: 15 x 220 lbs
  • Set 6: 15 x 220 lbs

Total: 19800 lbs