Gethin shoulders

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

April 10th, 2015
1 h
29 sets, 410 reps
29230 lbs

1. Smith machine shoulder press behind neck

Set 1: 10 x 20 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 120 lbs
Set 4: 8 x 140 lbs
Set 5: 6 x 140 lbs

Total: 3820 lbs

2. Hammer one arm shoulder press

Set 1: 20 x 45 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 65 lbs
Set 4: 18 x 70 lbs
Set 5: 14 x 50 lbs

Total: 5360 lbs

3. Side lateral raise

Set 1: 10 x 20 lbs
Set 2: 16 x 30 lbs
Set 3: 16 x 35 lbs
Set 4: 16 x 35 lbs

Total: 1800 lbs

4. Side lateral raise behind back

Set 1: 15 x 20 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 20 lbs

Total: 975 lbs

5. Hammer shrug

Set 1: 10 x 90 lbs
Set 2: 16 x 180 lbs
Set 3: 16 x 180 lbs
Set 4: 16 x 180 lbs

Total: 9540 lbs

6. Machine reverse flye

Set 1: 10 x 40 lbs
Set 2: 15 x 73 lbs
Set 3: 15 x 73 lbs
Set 4: 15 x 73 lbs
Set 5: 15 x 73 lbs
Set 6: 15 x 73 lbs
Set 7: 15 x 62 lbs
Set 8: 15 x 62 lbs

Total: 7735 lbs

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