Gethin shoulders

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

January 18th, 2014
1 h
28 sets, 392 reps
26897 lbs

1. Smith machine shoulder press behind neck

Set 1: 10 x 70 lbs
Set 2: 10 x 90 lbs
Set 3: 8 x 110 lbs
Set 4: 6 x 120 lbs
Set 5: 6 x 120 lbs

Total: 3920 lbs

2. Machine one arm shoulder press

Set 1: 20 x 50 lbs
Set 2: 20 x 75 lbs
Set 3: 24 x 95 lbs
Set 4: 12 x 70 lbs

Total: 5620 lbs

3. Dumbbell lateral raise

Set 1: 10 x 50 lbs
Set 2: 16 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 16 x 50 lbs

Total: 2980 lbs

4. Dumbell lateral raise behind back

Set 1: 15 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs

Total: 975 lbs

5. Dumbbell shrugs

Set 1: 10 x 120 lbs
Set 2: 25 x 140 lbs
Set 3: 20 x 150 lbs
Set 4: 13 x 160 lbs

Total: 9780 lbs

6. High cable rear delt fly

Set 1: 8 x 46 lbs
Set 2: 15 x 34 lbs
Set 3: 15 x 34 lbs
Set 4: 15 x 34 lbs
Set 5: 14 x 34 lbs
Set 6: 15 x 26 lbs
Set 7: 15 x 26 lbs
Set 8: 18 x 26 lbs

Total: 3622 lbs

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