Englishexpand_more

Shoulder day & Abs

by dwhite76

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Summary

  • event_availableJune 15th, 2017
  • schedule53 minutes
  • equalizer24 sets,  400 reps
  • fitness_center37025 lbs

1. Lateral raise rack run

  • Set 1: 10 x 12.5 lbs
  • Set 2: 10 x 17.5 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 10 x 17.5 lbs
  • Set 6: 10 x 10 lbs
  • Set 7: 10 x 5 lbs

Total: 1075 lbs

2. Front plate raise

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 45 lbs
  • Set 4: 15 x 45 lbs

Total: 2700 lbs

3. Bent over dumbbell fly

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs

Total: 1800 lbs

4. Dumbbell Shoulder Press

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs

Total: 1800 lbs

5. Shoulder Shrugs

  • Set 1: 20 x 230 lbs
  • Set 2: 20 x 230 lbs
  • Set 3: 20 x 230 lbs
  • Set 4: 20 x 230 lbs

Total: 18400 lbs

6. Ab chair

  • Set 1: 90 x 125 lbs

Total: 11250 lbs